6 Stages of Concussion Recovery

If you’ve had a concussion, don’t think of your recovery as a get-over-it-quick sprint. Your brain needs time to rest and recover. The process is a gradual journey, made one careful step at a time.

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“There’s no one-size-fits-all recovery timeline for concussions,” says sports medicine specialist Marie Schaefer, MD. “But following a structured, symptom-guided plan helps people safely get back to their normal routines — and back to play if they’re athletes.”

Here’s what concussion recovery typically looks like, step by step.

Concussion recovery stages

Recovery for a concussion is typically mapped out in six stages that take you from rest to return to full activity. How quickly you move through each step depends on your symptoms and how your brain responds to the challenge.

Let’s walk through each stage and how they fit into your recovery plan.

Stage 1: Return to regular activities (as tolerated)

This initial recovery stage focuses on relative rest. That means you should feel free to move around a bit and engage in limited daily activities, as long as you feel steady on your feet and comfortable.

You don’t necessarily need total isolation in a dark room, cut off from all technology or outside contact, emphasizes Dr. Schaefer.

That being said, it’s important to listen to your body and brain.

“Over these first few days, you should stop doing an activity if it’s making symptoms worse or bringing them back,” she continues. “Take a break if something makes your headache spike or brings on dizziness. You shouldn’t try to ‘push through’ concussion recovery.”

Dr. Schaefer recommends scoring your symptoms on a scale of 1 to 10. If your discomfort level doing an activity is 3 or higher, it’s a sign you’ve done too much.

During this stage, try to:

Take short walks or try some other light movement if you feel up to it.
Maintain hydration and eat regularly.
Keep caffeine intake steady if that’s part of your usual routine.
Take short naps if needed, but be cautious not to oversleep during the day and disrupt your regular sleep schedule.
Continue your regular medications unless instructed not to by your healthcare providers.

Stage 2: Light aerobic activity

Once your concussion symptoms begin to lessen, gently reintroduce exercise once you feel up to it. Look for light or mild physical activities without aggressive up-and-down or side-to-side motions. That means nothing that involves running or jumping.

“Walking or using a stationary bike are great ways to start,” suggests Dr. Schaefer. “Avoid anything with bouncing or head movement, as that might worsen your symptoms.”

Stay away from the weight room at this stage, too: “Lifting weights increases your intracranial pressure and blood pressure, which can put too much stress on your brain early on in the recovery pattern,” she cautions.

You can try some light resistance training exercises using your body weight, but stop if symptoms return or worsen.

Spend at least two full days at this stage with no symptom flare-ups before the next step.

Stage 3: Moderate activity

You’re making progress! Given that, you can increase your activity intensity level, like going from walking to slowly jogging. “It’s all about taking a small step forward in the recovery process,” says Dr. Schaefer.

If you’re in a sport, look to reintroduce noncontact drills specific to your activity. That could include things like:

Footwork or ball-handling skills in soccer
Shooting drills in basketball
Throwing and catching in football or baseball

These drills are typically done off to the side at a team practice. “You want to be away from the main activity area, where it’s more likely you could accidentally get hit in the head by something,” notes Dr. Schaefer.

A light weightlifting session is OK at this stage, but keep the weight low and reps to a minimum to avoid straining.

“These activities should feel easy,” she explains. “If you feel worse after doing something, that’s a sign you’re trying to do too much. Scale things back and try again the next day.”

Spend at least one full day at this stage before going to the next.

Stage 4: Heavy, noncontact activity

It’s time now to return to a full workout — just without any contact to avoid potential reinjury. You can ramp your weightlifting routine back up to normal levels, too.

Athletes can rejoin team drills, condition with their teammates and up the intensity level. The only caveat? It’s still best to sit out scrimmages or training where you might be conked in the head.

“Focus on staying sharp and symptom-free,” says Dr. Schaefer. “If you feel good through a full day of this stage, you’re likely ready for full practice with no restrictions.”

Stage 5: Practice and full contact

Now, you’re back in full practice, including contact if your sport involves it. But it isn’t game day just yet.

“We know athletes are more likely to get re-injured in a game than in practice,” reports Dr. Schaefer. “So, we always make sure they can handle contact in practice first before any sort of competition.”

Stage 6: Return to competition

Once you’ve completed a day of full-contact practices without symptoms, you’re ready to return to competition or full activity.

But it’s critical not to rush this.

“Your brain is at its most vulnerable right after a concussion,” emphasizes Dr. Schaefer. “If you return too soon and get hit again, your recovery could take much longer — or the symptoms could be worse.”

Final thoughts

Following a step-by-step recovery plan after a concussion isn’t just about playing it safe. It’s about the healing process. Each stage gives your brain the chance to adjust, respond and recover fully.

“The stages help you monitor how your brain is doing,” says Dr. Schaefer. “If you try something and feel worse, that tells us something isn’t right. There’s some trial and error to it — and you need to be honest with yourself during the process as to how you feel.”

Remember this, too: Pushing through concussion symptoms can set you back. Progress happens when you listen to your brain — and take recovery one careful step at a time.