Can You Treat a Concussion at Home?
If you’ve suffered a concussion, you were probably told to lie down in a dark room and wait for the symptoms to go away. For years, this was the standard medical advice. As a certified strength and conditioning coach, I’ve seen countless athletes follow this protocol.
But the science has changed dramatically.
We now know that complete rest may not be the best path to recovery. In fact, newer research suggests that an active approach often leads to better and faster outcomes. This guide will walk you through the modern, evidence-based strategies for how you can safely treat a concussion at home.
Disclaimer: If you suspect you have a concussion, your first step should always be to consult a medical professional for an accurate diagnosis. This article is for informational purposes and should not be taken as medical advice to treat or diagnose any condition. Do not self-diagnose based on an online search.
Table of contents
Key Takeaways
- Active Recovery is Key: Contrary to old advice, light, controlled activity is now proven to be more effective for concussion recovery than total rest.
- Know the Red Flags: Seek immediate medical attention for severe symptoms like loss of consciousness, seizures, or worsening headaches.
- Symptom-Limited Activity: The goal of at-home treatment is to gently challenge your brain and body without making your symptoms significantly worse.
- Holistic Approach: Recovery involves a combination of light cardio, cognitive exercises, stress management, and proper nutrition to support brain health.
What is a Concussion?
A concussion is a mild traumatic brain injury, or mTBI, caused by a bump, blow, or jolt to the head. It can also happen from a fall or a hit to the body that causes the head and brain to move rapidly back and forth. This sudden movement makes the brain bounce or twist inside the skull, creating chemical changes and sometimes damaging brain cells.
While the term “mild” is used, all brain injuries should be taken seriously. The Centers for Disease Control and Prevention (CDC) estimates millions of concussions occur each year in the U.S. from sports and recreational activities alone.
Related Article: Can Exercise Benefit Brain Injuries?
The severity can vary greatly. Some people recover in a week or two, while others may experience symptoms like headaches, brain fog, and memory problems for months, a condition known as post-concussion syndrome.
Signs and Symptoms of a Concussion
Concussion symptoms can appear immediately after the injury or develop over hours or even days. They fall into three main categories. A healthcare provider might use a formal tool like the Sport Concussion Assessment Tool (SCAT5) to evaluate them, but you can spot the signs yourself.
Physical Symptoms
- Headache (most common symptom)
- Nausea or vomiting
- Dizziness and balance problems
- Fatigue or feeling tired
- Sensitivity to light and noise
- Clear fluid draining from the ears or nose (a red flag symptom)
Cognitive Symptoms
- Feeling mentally “foggy” or slowed down
- Difficulty concentrating or remembering
- Confusion about recent events
- Memory problems surrounding the injury
Emotional Symptoms
- Irritability or sadness
- Feeling more emotional than usual
- Anxiety or nervousness
Click here to check out a great book on how to recover from a concussion.
What You Should Do After a Concussion
Your immediate actions depend entirely on the severity of the injury. Certain “red flag” symptoms warrant a trip to the emergency room without delay.
Seek Immediate Medical Help If You Experience:
- Loss of consciousness, even for a moment
- A headache that gets progressively worse
- Seizures or convulsions
- Repeated vomiting
- One pupil larger than the other
- Unusual behavior, extreme drowsiness, or slurred speech
If you don’t have any red flag symptoms, you should still schedule an appointment with a doctor or a specialized concussion clinic. They can provide a formal diagnosis and create a personalized recovery plan. Once you have professional guidance, you can begin to safely treat a concussion at home.
How to Treat a Concussion at Home
Modern concussion care focuses on relative rest followed by a gradual increase in activity. The key is to find a balance that stimulates the brain enough to promote healing without overloading it and making symptoms worse.
Always follow your doctor’s specific advice. These methods are common strategies you can discuss with them for your at-home recovery plan.
1. Do cardio for 30 minutes each day
Light aerobic exercise is one of the most effective tools for concussion recovery. It increases blood flow to the brain, delivering vital oxygen and nutrients. A recognized method for finding your ideal intensity is based on the principles of the Buffalo Concussion Treadmill Test.
The goal is to find your symptom-limited heart rate. This is the heart rate at which your symptoms (like headache or dizziness) start to increase. Your target exercise zone is about 80% of that number. Work with a professional to determine this safely.
Choose low-impact activities that don’t jolt your head. A stationary bike or an elliptical machine are perfect options. Avoid activities like running or jumping until you are fully cleared by a doctor.
2. Engage in cognitively demanding activities right after exercise
Exercise triggers the release of helpful neurochemicals, including BDNF (brain-derived neurotrophic factor). I like to call BDNF “Miracle-Gro for the brain” because it supports the growth and survival of neurons. You can take advantage of this by doing cognitive tasks right after your cardio session.
This doesn’t have to be intense. The key is to engage your brain without causing a spike in symptoms. Try these activities for 15-20 minutes:
- Reading a book or magazine
- Doing a puzzle like Sudoku or a crossword
- Using brain-training apps like Lumosity in short bursts
- Having a calm, intellectually engaging conversation
3. Relax your autonomic nervous system
A concussion can throw your autonomic nervous system (ANS) out of balance. This system controls automatic functions like your heart rate, breathing, and digestion. When it’s dysregulated, you might feel dizzy, lightheaded, or nauseous.
Calming your ANS is crucial for managing these symptoms. Simple, controlled breathing is a powerful tool. Try the “Box Breathing” technique: inhale for a count of four, hold for four, exhale for four, and hold for four. Repeat for 5-10 minutes. Guided meditation apps like Calm or Headspace can also be very effective.
4. Limit exposure to bright lights and loud sounds
While the dark room is no longer the primary treatment, managing sensory input is still important. Think of your brain’s energy as a limited budget. Healing takes a lot of energy, and processing bright lights and loud noises can drain your account quickly, leading to headaches and fatigue.
You don’t have to avoid all stimulation. Instead, control your environment. Dim the lights at home, wear sunglasses outside, and lower the volume on your devices. For screen time, consider using blue-light filtering software like f.lux or your device’s built-in “night mode” to reduce eye strain.
5. Fuel Your Brain for Recovery
As a sports nutritionist, I always emphasize that what you eat plays a huge role in recovery. Your brain needs specific nutrients to heal. Focus on an anti-inflammatory diet rich in:
- Omega-3 Fatty Acids: Found in fatty fish like salmon, walnuts, and flaxseeds, these fats are crucial building blocks for brain cells.
- Antioxidants: Berries (especially blueberries), dark leafy greens like spinach, and colorful vegetables help fight oxidative stress in the brain.
- Lean Protein: Provides amino acids, which are essential for repairing tissue. Chicken, fish, beans, and lentils are great sources.
FAQs About a Concussion
How long does a concussion take to heal?
Recovery times vary widely. Most people feel better within 2 to 4 weeks. However, for some individuals, symptoms can persist for months. Age, overall health, and the severity of the initial injury all play a role in the concussion recovery timeline.
Can you sleep right after a concussion?
Yes. The old advice to keep someone awake after a concussion is a myth. Sleep is one of the most important things for brain healing. If the injury was severe, a doctor might recommend having someone wake you every few hours for the first night to check for red flag symptoms, but otherwise, rest is encouraged.
When is it safe to return to sports?
You should only return to sports or strenuous physical activity after you have been fully cleared by a healthcare professional. This typically involves being completely symptom-free and completing a multi-stage, gradual return-to-play protocol to ensure your brain can handle the demands of the sport.
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