Exercising With a Concussion: How to Move Without Making Symptoms Worse

If you’ve been told to “just go for a 20-minute walk every day” to help your concussion recovery, you’re not alone. It’s one of the most common pieces of advice given to people with persistent symptoms.

And yet, for many, it backfires completely.

You push yourself to get outside, only to feel like you’ve been hit by a Mack truck afterward. The headache ramps up. The dizziness worsens. The fatigue wipes you out for the rest of the day.

So, what do you do? You stop. Because why would you willingly make yourself feel worse?

This cycle—trying, crashing, and then avoiding—is something I see all the time. But here’s the thing: exercise can be a powerful tool for concussion recovery. The key is how you approach it.

(If you need structured guidance on safe movement after a concussion, check out Concussion Mini-School—it’s designed to help you build confidence and move forward without constantly setting yourself back.)

The Problem With Generic Exercise Advice

The "just move your body" advice comes from a good place. We know movement can help the brain heal. We know structured aerobic activity improves autonomic function and blood flow.

But here’s what most people—and unfortunately, even some healthcare providers—miss:

X Not all exercise is created equal in concussion recovery.
X Your symptoms dictate your strategy.
X Pushing through isn’t the answer—finding your threshold is.

What works for one person may be a disaster for another. The type, intensity, and duration of exercise all need to be adjusted based on your unique symptoms and nervous system response.

Where to Start: Exercise Without the Crash

If you’ve been avoiding movement out of fear of symptom flare-ups, I get it. The goal isn’t to jump straight into long walks or intense workouts. Instead, we ease in by testing your threshold in a controlled way.

Step 1: Find Your Baseline
Before you even start an exercise plan, you need to know where your system is at. A great way to do this is through sub-threshold aerobic testing, like a Buffalo Concussion Treadmill Test (something we break down in Concussion Mini-School).

Step 2: Choose the Right Activity
Different exercises impact different systems. If you have dizziness, a stationary bike may be a better starting point than walking. If you struggle with headaches, strength training might be more tolerable than cardio.

Step 3: Start Small & Track Your Response
Instead of thinking in minutes, think in thresholds. Can you move without triggering symptoms? Can you breathe well while doing it? Adjust based on your body’s feedback.

Step 4: Build Tolerance Gradually
Slow, progressive increases in duration or intensity (without triggering a crash) retrain your brain and nervous system over time.

What If Symptoms Flare Up?

First—don’t panic. A mild increase in symptoms during or after exercise isn’t always bad. The key is recognizing when you’ve simply pushed a little versus when you’ve pushed too far.

• Temporary symptoms that resolve within an hour? You likely hit the edge of your threshold but didn’t overdo it. That’s okay! Adjust slightly next time.

• Symptoms that linger for hours or set you back for days? That’s a sign you overshot. Reduce the intensity or duration next session.

• Symptoms that spike immediately? The activity itself may be triggering a system that needs extra rehab (like vestibular or autonomic function). This is where working with a concussion-trained clinician—or joining Concussion Mini-School—can be a game-changer.

Rebuilding Confidence in Your Body

One of the hardest parts of returning to exercise after a concussion isn’t just the physical aspect—it’s the mental one.

If movement has been a trigger for you, it’s easy to develop fear around it. And that fear makes sense. No one wants to feel worse.

But avoiding movement completely isn’t the answer either. The key is rebuilding trust in your body—through structured, symptom-informed, and safe progressions.

If you’re tired of the trial-and-error approach, Concussion Mini-School can help. It’s an online program designed to give you the confidence and tools to move forward—without the constant setbacks.

👉 Join here:Concussion Mini-School

Final Thoughts: Progress Over Perfection

If exercise has felt like a losing battle, know this: there is a way forward. You just need the right tools, the right approach, and the right support.

You can rebuild your tolerance.
You can move again without the crash.
You can regain confidence in your body.

It’s not about pushing through symptoms—it’s about working with your body, not against it.

What’s been your biggest struggle with exercise since your concussion? Drop a comment below—I’d love to hear from you.

And if you’re ready to take the guesswork out of recovery, Concussion Mini-School is here to help.