Concussion

Cause and symptoms

A concussion is an impact on the brain, caused by an episode of a blow or violent jerk or shaking of the head.

The symptoms can be different, and can vary depending on your activities during the day. They can present themselves as both physical and mental challenges.

Some of the typical symptoms are:

For most, the symptoms will subside completely or partially after two to three weeks without further treatment. However, some may find that it lasts for a longer time. If the symptoms persist for more than three to four weeks, you should talk to your doctor about the further course.

What can you do yourself

If you have had a concussion, it is important to find a good balance between activity and rest. This means that you must listen to your body while gradually challenging yourself. You can interrupt your activity if you experience a worsening of the symptoms and make sure to take several breaks during the day.

It is important that you slowly begin to return to your normal daily activities. You must also ensure that you maintain your level of activity and your physical form to avoid inactivity.

You can begin by resuming your normal activities at home as well as light exercise, such as walking. You can then gradually resume your work and other exercise/sport.

If you find that symptoms worsen during activity, they will usually subside after rest.

As you return to everyday life, you need support and understanding from those closest to you. It is therefore important that you involve and talk to your relatives and your workplace about your situation.

Exercise

The following is inspiration for exercises to relieve concussion pain and regain function. You should maintain focus on breathing calmly during the exercises, even if you experience discomfort in your neck.

Stability 1

Repetitions: 2x10 repetitions with each arm

How to do it: Stand in a crotch position with both feet pointing forward. You must keep your arms horizontal from the shoulders and pointing straight ahead. Imagine you are holding a bow and arrow. "Strengthen the bow" by bringing one elbow tip backwards. Follow the movement with your eyes. Slowly return back to the starting position.

Stability 2

Repetitions: 2x10 repetitions

How to do it: Stand with your back against the wall. Pull your chin in and press your head lightly against the wall. Hold your arms out to the side with elbows 90° and fingers spread. Press your forearms against the wall and bring your arms along the wall up above your head and back in a circular motion. The exercise must be felt between the shoulder blades, but it must not hurt the shoulder joint itself.

Stability 3

Repetitions: 2x10 repetitions

How to do it: Stand with your legs hip-width apart and bend your knees slightly. Bend your upper body diagonally forward and extend your arms out to either side in front of your shoulders. Move your arms out to either side as if they were wings. Think about pulling your shoulder blades together. The upper body is kept in the same position throughout the exercise.

Double chin exercise

Repetitions: 10 repetitions

How to do it: Sit on a chair and pull your chin in so that you get a "double chin". Hold the position for 15 seconds. and release slowly again.

Double chin exercise with pressure

Repetitions: 10 repetitions

How to do it: Sit on a chair and look straight ahead. Make sure you sit with your back straight and your shoulders relaxed. Lengthen the neck and pull the chin in so that you create a 'double chin'. Place one palm on the forehead and press lightly with the hand while pressing the head against the hand. This without changing the position of the neck. Hold the pressure for 5-8 seconds and relax again.

Neck lateral press

Repetitions: 10 repetitions

How to do it: Make sure you sit with your back straight and relax your shoulders. Lengthen the neck and pull the chin in so that you create a 'double chin'. Place the right palm against the temple on the right side of the head. Lightly press your hand against your head at the same time as you press your head against your hand. This without changing the position of the neck. Hold the pressure for 5-8 seconds and relax. Repeat the exercise with the left palm against the temple on the left side of the head.

Balance exercise

Repetitions: 1x30 sec. of each exercise (You can shorten the duration if you become uncomfortable)

How to do it: Stand on one leg – preferably on a mat, so that the surface is a little yielding. If you are very challenged with balance, you can support yourself with a light finger on a table. Now do the following three exercises while standing on one leg:

Exercise 1: Close your eyes
Exercise 2: Tip your head down towards your shoulder from side to side
Exercise 3: Turn your head from side to side

Repeat the exercises on the opposite leg.

Vision exercise

Repetitions: 1x45 sec. (You can shorten the duration if you feel uncomfortable)

How to do it: Lie on your back and interlace your hands behind your neck so that your hands are just below the edge of your skull. Now do the following three exercises while you are lying here:

Exercise 1: Look as far out to the side as you can without moving your head. Keep your eyes there for the number of seconds indicated. Repeat the exercises, but now look as far out to the opposite side as you can without moving your head.
Exercise 2: Look as far up as you can without moving your head. Keep your eyes there for the number of seconds indicated.
Exercise 3: Look up diagonally to one side without moving your head. Keep your eyes there for the number of seconds indicated. Repeat the exercises, but now look down diagonally to the opposite side without moving your head.

If you need further knowledge and/or advice, this can be found at the Danish Center for Concussion.

You can also get inspiration for tools and further help by listening to the audiobook "Getting through concussion" by Troels W. Kjær and Loa Opstrup.