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Return To Sport

This guidance is for individuals who have had a concussion diagnosed or feel they may have a concussion. It provides practical steps for recovery and safe return to activity.

First 24–48 hours

Prioritise rest and symptom‑limited activity

Engage in gentle activity like short, light walks

Avoid any activities that worsen symptoms

Have a responsible adult check in with you regularly and avoid driving, alcohol, or recreational drugs.

After the initial days: light aerobic activity. Begin light, non‑contact aerobic exercise (e.g., stationary cycling, purposeful walking).

1

%

Start gently at ~40% of your maximum heart rate (HRmax ≈ 220 − age).

40

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If symptoms do not worsen, build up over subsequent days to ~70% of HRmax.

5

mins

Keep resistance training light. Start with ~5 minutes and progress to 10–15 minutes if tolerated.

Progress to sport‑specific training (no contact)

If symptoms are improving and not worsening, add running, changes of direction, and sport‑specific movement patterns.

Continue to cap effort at ≤70% HRmax and stop if symptoms increase.

Higher‑intensity non‑contact training

Advance to heavier non‑contact efforts (e.g., intervals, high‑intensity cycling) and full training drills without any risk of head impact.

By the end of this phase, you should tolerate high‑intensity efforts across multiple days without symptom return.

Return to sport - checklist

No symptom provocation at rest or with exertion when you feel ready to return. 

Adhere to any sport‑specific stand‑down periods (often up to 21–30 days in non‑elite settings). 

Obtain medical clearance from your GP before any full-contact practice or competition. 

If symptoms emerge or worsen at any point back off on what phase you are, take 24 hours off, and return to the stage below. 

Track symptoms on a 0–10 scale; if they increase by ≥2 points, take 24 hours of relative rest and step back to the previous phase. 

Be honest with yourself and your healthcare team throughout your recovery. Returning too soon or sustaining a second impact before full recovery can significantly prolong healing and delay your return to sport or normal activities.

First 24-48 hours

  • Prioritise rest and symptom‑limited activity. 
  • Engage in gentle activity like short, light walks. 
  • Avoid any activities that worsen symptoms. 
  • Have a responsible adult check in with you regularly and avoid driving, alcohol, or recreational drugs. 

After the first days - light exercise

  • Begin light, non-contact aerobic exercise (stationary cycling, purposeful walking).
  • Start gently at ~40% of max heart rate (HRmax ≈ 220 − age).
  • If symptoms stay stable, increase over the next days to ~70% HRmax.
  • Keep resistance training light. Start with ~5 minutes and build to 10–15 minutes if tolerated.

Advance to sport-specific no-contact training

  • If symptoms are improving and not worsening, add running, changes of direction, and sport‑specific movement patterns. 
  • Continue to cap effort at ≤70% HRmax and stop if symptoms increase. 

Higher intensity non-contact training

  • Advance to heavier non‑contact efforts (e.g., intervals, high‑intensity cycling) and full training drills without any risk of head impact. 
  • By the end of this phase, you should tolerate high‑intensity efforts across multiple days without symptom return.Â