For many years, the advice after a concussion was simple: rest in a dark room until every symptom disappeared. We now understand that this approach isn’t quite right. While the first day or two does call for reduced activity, prolonged and complete rest can actually slow recovery for many people. The current thinking, reflected in frameworks like those used by Complete Concussions (CCMI) and the AFL concussion guidelines, favours a gradual, structured return to movement.
For parents, coaches and junior sports players across the Mornington Peninsula, knowing when and how to start moving again after a knock to the head can feel confusing. This article walks through the general principles of graded return to activity, so families in McCrae, Dromana, Rosebud, Rye and surrounding suburbs can approach recovery with more confidence and less guesswork.
Why Total Rest Isn’t the Whole Answer
Strict, prolonged rest after a concussion was once considered best practice, but ongoing research and clinical experience have shifted this view. Complete inactivity for days or weeks can contribute to deconditioning, low mood and a longer road back to normal life, school and sport. Most current guidelines now recommend a short period of relative rest, typically 24 to 48 hours, followed by a gradual and carefully monitored return to light activity, provided symptoms allow it.
This doesn’t mean pushing through pain or ignoring symptoms. It means introducing gentle movement in a structured way, watching closely for how the body responds, and adjusting the pace accordingly. This is where individual assessment becomes valuable, since every concussion and every person’s recovery timeline is different.
The General Idea of Graded Return to Activity
Graded return-to-activity frameworks, including those taught through CCMI, typically involve moving through stages of increasing physical and cognitive demand. Each stage is usually followed for a minimum period, often around 24 hours, before progressing, and only if symptoms remain stable or improve. If symptoms worsen at any stage, the general guidance is to step back to the previous stage and allow more time before trying again.
- Stage 1: Relative rest with light daily activities, avoiding anything that clearly provokes symptoms.
- Stage 2: Light aerobic exercise, such as walking or stationary cycling, at a low intensity.
- Stage 3: Sport-specific movement without contact, such as running drills or ball skills.
- Stage 4: Non-contact training drills with more complexity and coordination demands.
- Stage 5: Full-contact training, once cleared to do so.
- Stage 6: Return to competitive play.
This staged approach is a general guide rather than a fixed formula, and timeframes vary considerably between individuals, particularly for young athletes whose brains are still developing.
Signs You May Be Progressing Too Quickly
One of the trickiest parts of concussion recovery is that symptoms can be inconsistent from day to day. A person might feel fine one afternoon and notice a return of symptoms after a short walk the next. Common signs that activity has been increased too quickly include headache, dizziness, fatigue, difficulty concentrating, sensitivity to light or noise, or a general sense of feeling “foggy” during or after exercise.
If any of these symptoms appear or worsen during a stage of the return-to-activity process, the general recommendation is to rest and drop back to the previous, better-tolerated level before trying to progress again. Pushing through symptoms is not the goal, and doing so may prolong recovery.
Why Clearance Matters Before Contact Sport
Progressing through light exercise is one thing, but returning to contact training and competitive matches is a different decision altogether. Because concussion affects the brain, and because a second impact before full recovery is understood to carry additional risk, most sporting bodies and guidelines recommend that a young athlete not return to contact sport until they have been assessed and are considered ready to progress to that stage.
This is where concussion testing on the Mornington Peninsula can support families and clubs in making a more informed decision. Rather than relying on how a young athlete “feels” alone, an assessment can help build a clearer picture of ongoing symptoms, balance, cognitive function and readiness to tolerate increased physical demand. It’s important to be clear that no test or clinical assessment can guarantee that a further injury won’t occur. Assessment is about supporting a more informed, cautious approach to return-to-play decisions, not eliminating risk altogether.
How Osteopathic Care Fits Into Recovery
Osteopathy can play a supporting role during concussion recovery, particularly where neck stiffness, headaches or balance-related symptoms are present alongside the head injury. Many concussion-related symptoms have a musculoskeletal component, especially when there has been a whiplash-type movement of the neck at the time of injury. An osteopath trained through frameworks like CCMI can assess these contributing factors as part of a broader recovery picture and work alongside the graded return-to-activity plan.
You can read more about the general approach to osteopathy offered at our McCrae clinic, and how it may be used alongside other elements of concussion management for people across the Mornington Peninsula.
Practical Tips for Families and Coaches
Supporting a young athlete through concussion recovery involves patience from everyone around them, not just the individual affected. A few practical points can help.
- Keep a simple daily log of symptoms and activity levels to track patterns over time.
- Communicate clearly with school, coaches and family about the current stage of recovery.
- Avoid comparing recovery timelines between different players, as individual responses vary widely.
- Seek individual assessment before progressing to contact training or competitive sport.
- Remember that returning to school or work activities often needs its own gradual approach, alongside physical activity.
If you’re supporting a young athlete through concussion recovery in McCrae, Dromana, Rosebud, Rye or elsewhere on the Mornington Peninsula, a structured assessment can help clarify where they’re at and what the next appropriate step might look like. Our team also supports a broader range of conditions we treat, and can discuss how concussion-related symptoms may connect to other areas of function. Learn more about our approach to concussion assessment and management to understand what an appointment involves.
Frequently asked questions
How soon after a concussion can exercise start again?
Most current guidelines suggest a short period of relative rest, often 24 to 48 hours, followed by gradual reintroduction of light activity if symptoms allow. The exact timing varies between individuals, so it’s worth discussing your situation with a health professional rather than following a fixed rule.
What happens if symptoms return during exercise?
If symptoms such as headache, dizziness or fogginess appear or worsen during activity, the general guidance is to stop, rest, and return to the previous, better-tolerated stage before trying to progress again. This is a normal part of the recovery process for many people.
Does a young athlete need testing before returning to contact sport?
Many current frameworks, including those used by CCMI-trained practitioners, recommend an individual assessment before progressing to contact training or competitive matches. This helps support a more informed decision, though no assessment can guarantee against further injury.
Can osteopathy help with concussion symptoms?
Osteopathy may help address neck-related and musculoskeletal contributors to concussion symptoms, such as stiffness or headaches following a whiplash-type movement. It’s generally used as one part of a broader recovery approach rather than a standalone treatment.
Is complete rest still recommended after a concussion?
Prolonged, complete rest is no longer considered the best general approach for most people. Current guidelines favour a brief period of relative rest followed by a gradual, symptom-guided return to activity, with individual assessment guiding the pace.
Concussion testing on the Mornington Peninsula
To learn more or arrange concussion testing, assessment or return-to-play support, visit our concussion testing page or book an appointment online with The Seaside Osteo in McCrae.
This article is general information for Mornington Peninsula families and is not a substitute for individual medical assessment. If you suspect a concussion, seek advice from a qualified health practitioner, and call 000 if there are emergency warning signs.