PCS Approved Physical Activity?
 

Does anyone have suggestions for post concussion approved physical activity? I am 4 months post concussion and have hit a major plateau. My only exercise is walking, which is very mild compared to what I am used to. I would like to incorporate different activities into my routine but am not sure what will work as my symptoms are pressure in the head, headaches with increased blood pressure. Has anyone tried yoga? pilates? modified kick boxing (without the jumping etc)? spinning or cycling? super slow strength training?

Any input very much appreciated as I am trying to keep myself sane during this sllooww recovery.

:)

I suggest you avoid any exercise that includes quick movements. Also, be very aware of neck movements as they can exacerbate any residual neck issues.

Keep in mind that your head aches are a protective mechanism. Your body is saying, " calm down. " If there are activities that do not cause the head aches, it is only you that can tell when the head aches are starting to return.

Try very short cycles of an exercise and wait to see if it causes a return of the head aches.

Sorry for the Non-answer.

Personally, I think it's more important to let your brain heal than it is to ramp up the physical activity. Plenty of time to resume exercising once you're healthy. Therefore do those activities that promote healing - which might limit you to walking for the time being. I would start with very low-level activity that does not trigger symptoms. Once you can do that for a week or two with no problems, you could try increasing the exertion level *slightly*. And so forth.

If activity is triggering symptoms, you're probably not ready for it. PCS is not like other injuries that can be rehabbed by pushing through symptoms with physical training. Listen closely to your body and be patient; don't impose pre-injury expectations on it.

The above is what I've gleaned from mainstream medical opinion (which includes my doctor, who is excellent, and other sources). The docs running the U Buffalo exercise program might disagree, but for now they're in the minority. Until I see clear evidence to the contrary, I'm going with the majority on this one. In my view, the U Buffalo 12-person study (buffed up by its promotional video) does not amount to clear evidence.

ThinkFirst return-to-play guidelines
 

You might also review the following return-to-play recommendations from ThinkFirst Canada.

http://www.thinkfirst.ca/downloads/c...turnToPlay.pdf

smac, just out of curiosity: how/where did you hit your head? Your pattern of recovery (at least as far as activity/exertion levels) sounds similar to mine.

I last hit my head playing soccer in mid July. I jumped up for a header and the other player jumped underneath and smashed the side of my head (temple, right by my eye). No symptoms at the time other than a bit of a swollen eye and bruise, but then the next day it was a horrible migrane and for the next 2 weeks horrible migranes. Now its 4 months post and still headaches daily but pretty mild for the most part. Stress or exercise makes the dull ache ramp up to a throbbing migrane.

Before this I had another 'minor' concussion last July that took me 3 weeks to recover from fully. Another ball to the face this winter which gave me 3 days of headaches then back to normal.

I think this must have been the straw that broke the proverbial camel's back :(

My go-to exercises were walking and "granny yoga." My community center has a yoga class for seniors that they let me join. The poses use a chair for support, do only gentle stretches, and your head is never lower than your heart.

I did also try some light resistance training (weights) but found that exacerbated my symptoms early on. After a few months I was able to do it.

Actually really glad you brought this up!!! Every time I try anything other than walking the vertigo sets in...and sometimes even walking.

Takeaway-slow down. Walking is good. Chair yoga might rock for me!
Walking is good. HEAL.

I Find that walking on à road that slopes makes things mote difficuly, foggy brain kicking in. Guess I'm not ready for strenuous exercise yet.

I would say it depends on what amount of activity you're used to as well as the extent of your symptoms and how you got injured. If you're an athlete that works out regularly, then you may be able to pick up the activity faster than non-athletes. You still have to ease yourself into it though, making sure nothing jars the head more to create further injury.

Also make sure there no other kinds of contact with other players, especially in a team sport.

My Nuerologist asked me if I was walking again. Previous to my injury I was walking five to seved miles a day. I told him I tried but when I do I relapse in bed for two days. He seemed to understand. I told him I will keep trying but only when I'm feeling better. They made some changes in my meds. So now I'm sleeping like crazy. It'll be a week or two before I level out and get some energy.

Crystal: this happened to me too during the first few months of my recovery. Even short walks could knock me back for hours or days. It's only been recently (at 6 mos post-injury) that I've been able to walk every day - and I'm still taking it very slowly. So be patient. As someone on here wrote, recovering from PCS is a marathon, not a sprint. Your brain and body will let you know when you can do more.

These posts are so incredibly helpful. I am three months out ..only a few pressure headaches here and there. Not yet driving more than 15 miles and still having mostly auditory stimulation issues...can't go to movies, loud events etc. But I feel as if I am sliding backwards not making much progress.

In the past two weeks I started very slow walking on my treadmill, no incline and maybe 1.5-1.7mph. I got to 10 minutes and pressure headaches started, so I stopped. Next day I didn't even get to 7 minutes when pressure headaches started again. So I have not been doing anymore treadmill activity.

My issue? I now have almost constant pressure headaches and feel my body strength weakening and feeling really sluggish. I'm not used to this total inactivity. When I do work, I am noticing now that I can't lift something that barely weighs 5#, so now I am letting my staff load and lift anything heavy, which actually I have had them doing the heavy lifting for awhile now. And I am gaining weight..not good as I am having knee issues for the first time ever.

My next move is joining a restorative yoga class and hopefully this will not trigger any headaches and give me a sense of doing something positive for my poor body and recuperating head.

And I need to obviously be alot more patient with my recovery..it's just so hard when I want to get up and MOVE.

Thanks again for sharing your struggles.

I was able to walk much better outside or on a track than on a treadmill. The noise and slight incline hurt me.

Also, my neurologist said it was preferable to take pain meds in order to do light activity than to rest completely and get too deconditioned. So I still walked with a headache, though usually slower or shorter time.