Concussion & Post Concussive Syndrome
A VERY Brief Intro (since the focus of this article is about how to recover):
Most people have had the experience of hitting their heads and feeling a little woozy afterwards. Most of the time, this feeling is short lived, and the person feels back to normal within a few days. For others, due to a variety of factors, they sustain a concussion and symptoms linger, sometimes for weeks or months or more. At this point, they might be diagnosed with Post Concussive Syndrome. You can read more about Post Concussive Syndrome via the Mayo Clinic site here
Symptoms may include:
- headaches or migraines
- dizziness, wooziness, lightheadedness
- difficulty with visual tracking, reading, screens, and other visual difficulties
- anxiety, feeling of overwhelm
- difficulty in crowds – eg. grocery stores
- insomnia
- mood changes
- difficulty with focus
Lesser known symptoms that may be experienced:
- changes in menstrual cycles
- changes in digestion
- difficulty driving
- difficulty with screens (ongoing) + light sensitivity
- changes with food tolerance
Some people seem more prone to concussions and lingering symptoms (an article for another time), and for some, once you sustain one bad concussion, it may increase the likelihood of having subsequent symptomatic concussion with even mild hits to the head, or even jarring to the head/neck without an actual impact to the head (eg. whiplash, falling on your butt, etc.).
My Story
For some background, I have personally sustained 6 concussion to date over the course of 10 years. My first bad concussion was from snowboarding, and likely included a whiplash/neck component. Concussions following that were due to far less of a physical impact to the head, but resulted in almost equally disruptive and cumulative effects. Prior to my first bad concussion, hitting my head, or falling never resulted in anything more than a bruised ego if anyone witnessed it, and maybe a scraped knee. I played multiple sports growing up (soccer, touch rugby, tennis), was a gymnast for many years, and ran many races throughout my 20’s and early 30’s. I was physically active, mostly fit, a social butterfly, and owned my own business. I quickly learned that after one bad concussion, you can be much more prone to subsequent concussions with even minor bumps or falls.
In 2014, I fell and hit my head snowboarding, and my life changed. And yes, before you ask, I was wearing a well-fitted helmet. I was surprised to learn that it only prevents fractures, but does nothing to prevent concussions. Your brain still smacks around in your skull, helmet or not with an impact. For about 3 months, I spent most of my time in bed and at home, unable to even walk to the end of my driveway and back due to intense vertigo and dizziness. I was in full sensory deprivation for quite a few months due to sensitivity to most stimulus. I did go see my doctor (with dark sunglasses on to avoid light triggers, and had to have someone drive me to appointments). Unfortunately, my PCP was unhelpful and I was told that I likely had post concussive syndrome, and that there was no way to tell how long I’d have these symptoms. So, I embarked on my own research… 5 minutes at a time initially was all I could tolerate on a screen to google to find support. After about 1 month, I was able to put together a list of practitioners who might be able to help. Slowly, over the course of the next 6 months or more, I made progress and was able to re-build my life and business.
Since then, I have learned a lot more about concussions, and what to do in the first 24 hours, week, month, etc. to try to prevent lingering symptoms. I learned that trying to push through the first few days after sustaining the injury likely increased the risk of developing longer, worse symptoms. But, being inactive and resting too much for too long can also hinder healing. Finding that right balance requires professional support in many cases.
I experienced all of the above symptoms with each concussion that I’ve had, varying anywhere from 12 months to 1-2 months, depending on the concussion; and still have some lingering cumulative effects, but am mostly able to be back to doing everything I want to do at this point, as well as finding it easier to heal from minor hits to the head. It is still something I am “prone” to, but I feel much calmer knowing I have tools in my pocket and support to use. In contrast to my first concussion where I was mostly bed-bound for months, unable to tolerate most stimulus (light, screens, reading books, listening to music, socializing, etc.). My hope is to help others who may feel hopeless, or lost for solutions.
Holistic Concussion Recovery:
I would always recommend checking in with your PCP first to rule out any neurological signs that might warrant an emergency, further testing like imaging or a referral to the neurologist. Typically cognitive and physical rest (that means no screens too!) is recommended for the first 3 days and up to a week. After that, if all other emergencies have been rules out, specific therapies can be started. Note: always follow your doctor and professional medical practitioner’s advice, as each case is different.
Here are some approaches that I found to be most helpful for me:
1. Meditation: Calming the nervous system and relaxing the brain likely helps to calm down the excitatory neurons that can go into overdrive after a head injury. It seems so simple, but this approach has been one of the most important pieces of my recovery, and continues to be. This is one approach that really moved the needle for me when I started incorporating it.
2. Improve sleep + rest: Ironically, concussions can sometimes prevent adequate restful sleep that is needed to heal the brain. Incorporating supplements and therapies like acupuncture help a lot to regulate sleep (consult a professional)
3. Acupuncture: Reduce inflammation, regulate the nervous system, regulate blood flow to the brain/neck, reduce headaches, improve mood, improve sleep, support nerves (plus adding in cupping or other soft tissue work sometimes can be helpful if there is neck involvement). If you live in the Boston area, feel free to reach out to us if you’re interested in pursuing this approach for concussion support. Some programs are available virtually as well if you are not local. eg. health coaching programs for holistic concussion support, that may include personalized acupressure protocols, phototherapy patches to stimulate specific points to encourage healing, recommendations for diet + supplements, or herbs, relaxation techniques, meditations/visualizations that I personally use, and referrals for other specialists if appropriate. Schedule a free consultation to see if this is a good fit for you
4. Cranio-Sacral Therapy: Consult a professional to see if this is right for you. For me, it helped my nervous system and I noticed a big improvement in my tolerance for stimulus, driving, crowds, lights, and improvements in headaches. I did notice that sometimes after a session, I would get a headache and be very tired. I would schedule appropriately to make sure you don’t have anything important to do after a session.
5. Supplements: For this one, I do recommend consulting a professional who is trained to recommend specific supplements that are best for your symptoms, background and needs. Keep in mind that some supplements might interact with prescribed pharmaceuticals/medications and may not be appropriate for you. Common supplements that might help with concussion symptoms: Magnesium L-threonate or Glycinate, Omega-3, Antioxidants. We can help to personalize these recommendations for you, or refer you to someone who can.
6. Anti-Inflammatory Diet + Keeping Blood Sugar Steady: avoiding inflammatory foods like sugar, processed carbs, alcohol; and adding in more fresh leafy greens, organic berries, healthy fats, lean proteins, and whole low-glycemic grains. Keeping your blood sugar steady is key for regulating cortisol, inflammation, energy, mood, and sleep.
7. Finding Joy in Life EVERY DAY: I know this may sound difficult to do if you aren’t feeling well, but I do find that staying positive and boosting those feel good neurotransmitters helps a ton. Eg. staying connected to friends (even if it’s a Facetime call), listening to a funny podcast, good music, watching a comedy (once you’re able to fold in more screen time). Even if it’s adding 1-2 moments of this into your day.
8. Visual/Vestibular Therapy: usually you can get a referral from your PCP to a physical therapist who specializes in this type of therapy and concussions. This can be extremely beneficial for getting back on track and re-training the brain. They may even be able to help you with adding movement/exercise back into your routine to support your recovery.
9. Other Underlying Imbalances: If you have lingering symptoms that don’t seem to respond well to other therapist, working with a professional who might be able to assess you for other underlying imbalances that might be contributing to your symptoms, or hindering progress. Eg. neck/whiplash (very common with concussions), mold exposure, other inflammation, POTS/dysautonomia (very common with concussion), hypermobility/EDS, nutritional deficiencies, post viral issues, celiac disease, allergies/histamine intolerance/MCAS, hormonal imbalances/changes, gut imbalances, PTSD, anxiety disorders, etc.
Progress is not always linear, in my experience. There may be good days, and some tougher days, but it’s key to get help and support as early on as possible. Reach out to your PCP, reach out to specialists, advocate for yourself to get referrals to the right practitioners, etc. Don’t accept “rest” as the only answer, if it’s been longer than a month. It’s not easy to do research and learn about what to do when you aren’t feeling well. My hope is that this article helps to get you pointed in the right direction at least to get started, and to provide hope that progress and healing IS possible.
If you’d like to schedule a free consultation to see how our holistic approach might help support your concussion recovery, click below to request a consultation.
For Holistic Concussion Recovery
Nicole Brown
Acupuncture & Wellness serving Boston, MA and surrounding areas
Virtual Programs are also available
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