Yes, You Can Exercise With a Concussion—If You Follow These Expert-Approved Rules
You Got a Concussion. Now What?
Let me guess—you were told to "rest completely" and avoid any activity until you feel 100% better. Maybe a well-meaning friend or coach said, “Just lay low and don’t do anything for a couple of weeks.”
Sound familiar?
Well, here’s the truth: While rest is important right after a concussion, staying completely inactive for too long can actually delay your recovery. I’ve seen it happen many times in my clinic—people trying to be cautious but ending up feeling worse after weeks of doing nothing.
The good news? You can exercise with a concussion. You just need to know how and when to start moving safely.
Let’s break it down.
Why Movement (Not Just Rest) Is Part of Recovery
For years, the standard advice for concussions was strict rest—no screens, no work, no movement, no life. But research has come a long way. Now we know that light, controlled physical activity actually helps the brain recover.
What Actually Happens During a Concussion?
A concussion is essentially a functional brain injury. There’s no structural damage (nothing broken or bleeding), but the brain gets rattled and struggles to regulate itself properly. This affects things like balance, concentration, vision, and even how well your brain gets blood flow.
When you stay completely inactive for too long, you can actually lose cardiovascular fitness, increase anxiety, and make symptoms like dizziness and brain fog worse.
What the Research Says
New studies show that starting light aerobic activity within the first week (after a short rest period) is safe and beneficial—as long as it doesn’t worsen symptoms. In fact, one of the most reliable tools we use in the clinic is something called the “Buffalo Concussion Treadmill Test,” which helps determine how much activity your brain can handle without flare-ups.
When Not to Exercise
Before we dive into what you can do, let’s quickly touch on when you shouldn’t be moving much.
Skip the workout if you have:
Worsening headache with activity
Dizziness or nausea at rest
Blurred or double vision
Vomiting
Confusion or memory lapses
Balance issues that make walking unsafe
If any of those red flags are showing up, your job is rest, hydration, and seeing a healthcare provider first.
When Is It Safe to Start Moving Again?
Usually, within 24–48 hours of your concussion, you can begin light physical activity—as long as symptoms are under control and don’t spike with movement.
This doesn’t mean a 10K run or hitting the gym hard.
It means gentle, sub-symptom threshold activity like walking, stretching, or light stationary cycling.
The 6-Stage Return-to-Exercise Plan (No Guesswork Needed)
Here’s the step-by-step plan I follow with recreational athletes in the clinic. It works because it’s progressive, practical, and backed by evidence.
Stage 1: Light Aerobic Activity
Think: walking, easy spinning on a bike, or elliptical
Duration: 10–15 minutes
Goal: Increase blood flow without triggering symptoms
Tip: Keep your heart rate <70% of your estimated max
Real Talk: I had a client named Sarah who was a runner. She pushed too soon and flared up her dizziness badly. We pulled her back, started with 10-minute walks, and she was symptom-free in under a week. Progress over pride!
Stage 2: Moderate Activity With Coordination
Think: light jogging, bodyweight strength (air squats, light resistance bands)
Goal: Add some movement complexity
Watch for: mild increases in symptoms like pressure or fogginess. If symptoms go away quickly after stopping, you're still in the safe zone.
Stage 3: Sport-Specific Drills (Non-Contact)
Think: passing drills, footwork patterns, ladder drills
Goal: Get back to your sport's movement patterns, without contact
Tip: Try doing drills with breaks to assess how your brain handles mental + physical strain
Stage 4: Full Effort Non-Contact Training
Think: light resistance training, full-effort intervals, agility work
Goal: Challenge your brain and body without risking head trauma
Tip: If you're symptom-free 24 hours after this stage, you're almost ready to go full-throttle
Stage 5: Contact Practice (If Applicable)
Only with medical clearance!
If your sport involves contact (like hockey or soccer), you’ll need a green light from your physiotherapist or physician.
Stage 6: Full Return to Sport
Back to competition, full games, or training sessions
Common Mistakes That Set You Back
“I feel fine, so I’m just going to go for it.”
Just because you feel better doesn’t mean your brain is fully healed. Symptom-free ≠ recovered.
Skipping steps in the protocol.
Going from couch to full-on HIIT session is a recipe for dizziness and headaches.
Ignoring your neck.
Many post-concussion symptoms are actually coming from the cervical spine. Don’t be surprised if we spend time mobilizing your neck and shoulders during physio sessions.
Forgetting about vision and balance.
Your brain needs to coordinate movement, vision, and balance. A proper concussion physio program will train all three.
How Physiotherapy Can Help
A trained physiotherapist doesn’t just tell you when to move—they guide you through it safely.
Here’s what we do in clinic:
Baseline symptom and balance testing
Guided return-to-exercise protocols
Heart rate threshold testing (so you know how hard to push)
Manual therapy for neck and jaw tension
Vestibular (inner ear) and oculomotor (eye movement) rehab
Stress and breath control work
Final Thoughts: You’re Not Broken—You Just Need a Plan
Look, I get it. A concussion can feel scary. You don’t want to make it worse. But sitting in the dark and avoiding all movement for weeks? That’s not the solution.
Your brain loves gentle, purposeful movement. And with the right plan, you can recover faster, feel stronger, and get back to doing what you love.
So yes—you can exercise after a concussion.
Just do it smart. Do it safe. And don’t do it alone.
Ready to Start Moving Again?
If you’ve had a concussion and you’re unsure how to safely return to exercise, we can help. Book an assessment with a concussion-trained physiotherapist and let’s build your plan together.