Returning to Physical Activity and Sports After a Brain Injury

Physical activity can support your recovery after brain injury

Being active is good for your brain and overall health. After a brain injury, activity can help improve mood, sleep, and energy. Always talk with your medical professional before starting or increasing physical activity.

When your medical professional says it is okay, begin with simple, low-risk physical activities like short walks. Avoid activities that could lead to a hit to the head or body. Pay attention to how you feel. If your symptoms get worse, such as headaches, dizziness, or trouble thinking, during or after an activity, you may need to stop, do less, or build up more slowly. Talk with your medical professional before trying activities again that lead to symptoms.

Returning to sports takes time and planning

If you play sports, you will need a step-by-step plan to return safely. This is often called a “return to sports” or “return to play” progression. The progressions were created to help lower the risk of brain injury and/or worsening symptoms and support your recovery. Ask your medical professional for written instructions on when to get started and steps to take, and share them with coaches or athletic trainers.

Return to Sports Progression

Each step in the Return to Sport Progression usually takes at least 24 hours. You should only move to the next step if you do not have new or worsening symptoms. If symptoms come back, stop the activity, rest, and go back to the previous step once you feel better.

Step 1: You are back to your regular daily activities. You have returned to your usual activities, like school or work, and your healthcare provider says you are ready to begin the progression.

Step 2: You begin light aerobic activity. Start with light exercise to gently raise your heart rate, such as walking, light jogging, or using a stationary bike for 5–10 minutes. Do not lift weights yet.

Step 3: You add moderate activity. Increase your activity level with moderate movement, such as jogging, brief running, or moderate biking. You may also do light weightlifting with less time or weight than usual.

Step 4: You do heavy activity without contact. Add more intense exercise like sprinting, regular weightlifting, and sport-specific drills. These activities should not involve contact with others.

Step 5: You return to practice with contact. You may return to full practice, including contact, if it is part of your sport, in a controlled setting.

Step 6: You return to competition. You can return to full competition once your healthcare provider says it is safe.

Everyone’s recovery is different

For most people, it can take weeks or even months to fully return to sports. Your medical professional will help guide what is right for you based on your symptoms and progress.

Compassionate answers. Real support. Every step of the way.

Contact the National Brain Injury Information Center at 1-800-444-6443 to speak to a specialist about:

• Help with care needs
• Legal and financial resources
• Services in your community