How to Safely Return to Sports After a Concussion: Expert Tips

Jan 6

A safe return to sports after a concussion requires patience, planning, and professional guidance. Athletes who rush back too soon risk worsening their symptoms or experiencing a second concussion, which can have serious long-term consequences.

In this article, we’ll guide you through a step-by-step return-to-play protocol and highlight how you can avoid common mistakes, protect your brain health, and return to the activities you love safely.

Returning to sports after a concussion can feel overwhelming, but you don’t have to do it alone. By following a structured protocol and getting the right support, you can reduce the risk of reinjury and get back to doing what you love, faster. Learn more about our online program The Concussion Solution.

Why Is a Gradual Return to Sports After a Concussion So Important?

A concussion is a traumatic brain injury that temporarily disrupts brain function. Even after physical symptoms like headaches or dizziness subside, your brain may still be vulnerable to further injury. Learn more about what happens to your brain during a concussion here.

Returning to sports too quickly increases the risk of second impact syndrome, a rare but life-threatening condition where a second concussion occurs before the brain has fully healed. Following a structured return-to-play protocol for concussions ensures athletes recover fully before returning to physical activity.

Steps for a Safe Return to Sports After a Concussion

The following stages are widely used in sports medicine to help athletes safely return to activity after a concussion. Each stage gradually increases activity levels while monitoring for symptoms.

Step 1: Rest and Gradual Return to Activity

After a concussion, it's important to dial back your activity and prioritize rest, especially in the first 24-48 hours. However, complete physical and cognitive rest is not recommended, as staying entirely inactive can actually slow your recovery.

Instead, aim for a balance between rest and light activity. Taking short walks, performing light household tasks, and engaging in non-strenuous mental activities can help your brain gradually adapt without overloading it.

Screen time should be limited during the first 24-48 hours, but complete avoidance isn’t necessary or beneficial beyond that period. Gradually reintroduce screens and cognitive tasks as tolerated, watching for any symptoms. Learn more about screen time after concussion here.

The goal is to find your activity threshold — enough movement and stimulation to promote healing, but not so much that it triggers symptoms.

Step 2: Light Aerobic Exercise

Light activities like walking or riding a stationary bike are recommended. The goal is to increase blood flow to the brain without triggering any symptoms.

Important: If symptoms return during or after exercise, dial back the intensity.

Step 3: Sport-Specific Drills (Non-Contact)

This stage allows athletes to practice skills specific to their sport, such as dribbling a basketball or swinging a tennis racket — but without any risk of head impact.

Tip: Use this time to focus on fine-tuning your technique and rebuilding confidence before progressing to more intense activities.

Step 4: Non-Contact Training

At this stage, athletes can participate in non-contact training sessions, such as passing drills or strength exercises. They can also resume more intense cardiovascular activities.

Step 5: Full-Contact Practice (With Medical Clearance)

Before returning to full competition, athletes must receive medical clearance. This is a critical step to ensure the brain has fully recovered and can handle the demands of high-impact play.

Step 6: Return to Full Competition

The final step is a complete return to competition. Athletes should feel confident and symptom-free during practice before returning to games.

Did You Know? Research shows that following a structured return-to-sport protocol significantly reduces the risk of a second concussion. Learn more from this Return-to-play guidelines.

Common Mistakes to Avoid When Returning to Sports After a Concussion

Returning to play too soon is one of the biggest mistakes athletes make. Here are some other common pitfalls to avoid:

Skipping Steps in the Protocol: Rushing through stages can lead to setbacks.
Ignoring Subtle Symptoms: Fatigue, difficulty concentrating, or light sensitivity are signs the brain isn’t fully healed.
Not Consulting a Specialist: A general practitioner may not have the specialized knowledge to guide concussion recovery.

For personalized recovery support, consider enrolling in The Concussion Solution, our online concussion recovery program designed to help athletes return to sports safely.

How Long Should You Wait Before Returning to Sports After a Concussion?

The amount of time it takes to return to sports varies based on the severity of the concussion and the individual’s recovery progress.

While some athletes may be ready to resume activity in a week or two, others may need several months. The key is to follow the return-to-play protocol for concussions and monitor symptoms closely.

Never rush the process — your brain needs time to heal fully.

Don’t leave your recovery to chance. Join The Concussion Solution and get the tools you need for a safe and confident return to sports.