It's that time of year again! The snow is snowing, and the senders are full sending. Throughout the snow season there is a lot of talk about mountain safety and what to do if you find yourself in a tough situation. One topic that isn't quite talked about enough is what happens if you sustain a concussion on the mountain.
A concussion is a functional injury that occurs from an impact to the head, neck or body causing disruption to normal brain function. Symptoms can show up within minutes, hours or days.
If you suspect you might have a concussion follow the steps below to help get started in your recovery:
1. Tell a friend & head down the mountain safely.
Make your way to the health care clinic to get assessed. Warning signs for a more severe head injury usually present themselves within four to six hours. Some signs would include increased confusion, unusual behaviour, repeated vomiting, neck pain or seizures. Once a more severe brain injury has been ruled out, it's time to take the next step.
2. REST
After you initially sustain a concussion, your body goes into an 'energy crisis'. This could result in you feeling very tired. The best thing you can do is allow the body to rest. Sleep allows healing to take place. Limit activities, work and screen time within the first 2-3 days and ensure you take it easy. It's important to note that having a structured gradual return to activities and work is key. Going back to your 'normal' too soon can lead to prolonged symptoms.
3. Now it's time to MOVE!
You read that right. As we know, movement is medicine for the majority of injuries or illnesses. Concussions are no different.
Structured aerobic activity is recommended as the best form of exercise to help kickstart concussion recovery. A recumbent bike can be one of the best options if you are suffering from dysfunctions of the vestibular and oculomotor systems. If you do not have access to a bike, that's okay! Whatever movement style you choose (think low intensity activity, not Whistler extreme sport activity), the goal is to elevate your heart rate and sustain that heart rate zone for small increments at a time. To begin, you need to find your max heart rate (220-age). Then multiply that number by 0.5 (more sedentary lifestyle) or 0.6 (active lifestyle). That is your starting heart rate zone. Gradually increase this zone every couple days or as your symptoms can tolerate. To help gauge your symptoms, use a two point scale. If your symptoms are at a 2/10 to start, don't surpass a 4/10. It's okay to push into your symptoms a bit, but try not to overdo it. This scale can be applied to any activity you do day to day.
4. seek professional help
It's important to seek professional help to further investigate your symptoms. Research shows the sooner you can seek help (within 7 days), the better chance of reducing the risk of prolonged recovery. Finding a practitioner in your area who has experience with concussion rehabilitation is key. Symptoms can be due to dysfunction in your oculomotor, vestibular, neck, autonomic, affective and/or cognitive systems. Different practitioners will specialize in one or more of these systems. It can take an army but start with a practitioner you know and trust. They should be able to help guide next steps or refer you to more appropriate help.
We’re here to help you
Concussions can be frustrating, lonely and long if not taking the proper first steps in a timely manner. If you or someone you love is suffering from a concussion, please know that like any other injury, it can get better. Give yourself grace, have patience, and know that help is out there!