Six Essential Steps to Take Immediately After a Concussion Injury

The first step is recognizing that a concussion may have occurred. Missing this step can lead to mismanagement or worsening of the injury.

A concussion is a trauma-induced brain dysfunction caused by a direct or indirect impact to the head or body. Symptoms often appear quickly but can sometimes emerge hours later.

Symptoms to Look For:

• Headache, dizziness, or nausea
• Blurred vision, sensitivity to light/noise
• Balance problems or confusion
• Feeling “slowed down” or “foggy”
• Fatigue, irritability, or sadness

Observable Signs (What others might see):

• Loss of consciousness
• Stumbling, disorientation, or slowed movement
• Blank stare or vacant expression
• Vomiting or clutching the head

Tip: Tools like the Concussion Recognition Tool 6 (CRT6) and the Concussion Tracker App make identifying and monitoring concussions more effective and manageable.

Medication Warning: Avoid NSAIDs or analgesics (learn why here) in the first 48 hours, as they may mask red flag symptoms.

The hours following a concussion are crucial for identifying red flags, which could signal a severe brain injury, like bleeding or skull fracture.

Red Flags That Require Immediate Emergency Care:

• Neck pain/tenderness
• Seizures, “fits,” or convulsions
• Loss of consciousness
• Double vision
• Increased confusion or deteriorating conscious state (e.g., becoming less responsive/drowsy)
• Weakness, numbness/tingling in more than one arm or leg
• Repeated vomiting
• Severe/increasing headache
• Increasingly restless, agitated, or combative
• Visible deformity of the skull

Monitor symptoms closely for the first 48 hours. If any red flags appear, head to the emergency department immediately.

Timing is everything. Research (Kontos et al., 2020) shows that early assessment—within the first 7 days—leads to faster, more complete recovery…. Delays in care can prolong symptoms for months.

It’s critical to see a concussion-trained specialist, not just a general practitioner.

Gone are the days of “absolute rest” for concussion recovery. While rest is essential, too much can delay recovery (Buckley et al., 2016).

Here’s the Plan:

• Limit complete rest to 24–48 hours post-injury.
• Gradually reintroduce light, symptom-limited activities (e.g., short walks, reading, gentle socializing).
• Avoid increasing symptoms by more than 2 points on a 10-point scale.

Gentle activity helps stimulate brain recovery without overloading it. Think of this as finding a healthy middle ground.

Inflammation is part of the body’s response to injury, but excessive inflammation can delay healing—both in the brain and the gut.

Foods to Avoid:

• Sugar, alcohol, gluten, and dairy
• Ultra-processed foods (refined carbs, trans fats, additives)

Foods to Prioritize:

• Lean proteins and fiber-rich vegetables
• Brain-healthy diets like the Mediterranean, Keto, or Paleo diets
• Fermented foods (e.g., kimchi, sauerkraut) for gut health

Supplements like omega-3 fatty acids, creatine, and curcumin may further support recovery—talk to your clinician for guidance.

Rule of Thumb: If it wasn’t food 100 years ago, it’s probably not food now. Choose real, whole foods.

And how about caffeine? Caffeine may be beneficial in moderate amounts. For a more in-depth discussion of caffeine and concussion, click here.

Sleep isn’t just “rest”—it’s an active process critical to brain recovery.

Why Sleep Matters:

• Deep Sleep:Activates the glymphatic system, clearing inflammation and waste from the brain.
• REM Sleep:Supports neuroplasticity—the brain’s ability to reorganize and repair itself.
• Circadian Rhythm (General):Regulates hormones, brain energy, and recovery processes.

Poor sleep worsens neuroinflammation, increases cortisol (the stress hormone), and delays recovery timelines.

As neuroscientist Matthew Walker explains:

“Inadequate sleep—even moderate reductions for just one week—disrupts essential physiological processes.”

Sleep Optimization Tips:

• Go to bed and wake up at the same time every day.
• Avoid caffeine after noon to prevent sleep disruption.
• Limit screens two hours before bed to boost melatonin production.
• Exercise in the morning to enhance sleep quality.
• Keep your bedroom cool, dark, and quiet for optimal deep sleep.

For a deeper dive into improving sleep quality, click here.