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How to return to sport?
- Thread starter Pusem
- Start date
I would do compound weights, since they will activate more of your muscles, and will give you a more generalized conditioning. Also, I would do all-round training for 2-3 weeks. That is – do one exercise for each body part. This way you will not stress anything in excess, so you will be able to train consistently, and your body will get used to training again. Once you get a feel of it, go for splits where you train just one or two body parts per day.
Whatever you choose, will depend on your needs, just start slowly and light. Over time kick ass.
Check out this article I wrote on how to get back into the gym after a lay off -> https://www.needtobuildmuscle.com/bodybuilding-blog/2015/02/24/getting-back-gym-lay/
It has a full meal plan and workout plan you can follow
It has a full meal plan and workout plan you can follow
5-Step Return to Sports
It is important for an athlete's parent(s) and coach(es) to watch for concussion symptoms after each day's return to play progression activity. An athlete should only move to the next step if they do not have any new symptoms at the current step. If an athlete’s symptoms come back or if he or she gets new symptoms, this is a sign that the athlete is pushing too hard. The athlete should stop these activities and the athlete’s medical provider should be contacted. After more rest and no concussion symptoms, the athlete can start at the previous step.
Baseline: Back to School First
The athlete is back to their regular school activities, is no longer experiencing symptoms from the injury when doing normal activities, and has the green-light from their health care provider to begin the return to play process.
Step 1: Light aerobic activity
Begin with light aerobic exercise only to increase an athlete’s heart rate. This means about 5 to 10 minutes on an exercise bike, walking, or light jogging. No weight lifting at this point.
Step 2: Moderate activity
Continue with activities to increase an athlete’s heart rate with the body or head movement. This includes moderate jogging, brief running, moderate-intensity stationary biking, moderate-intensity weight lifting (less time and/or less weight from their typical routine).
Step 3: Heavy, non-contact activity
Add a heavy non-contact physical activity, such as sprinting/running, high-intensity stationary biking, regular weight lifting routine, non-contact sport-specific drills (in 3 planes of movement).
Step 4: Practice & full contact
The young athlete may return to practice and full contact (if appropriate for the sport) in controlled practice.
Step 5: Competition
The young athlete may return to competition.
It is important for an athlete's parent(s) and coach(es) to watch for concussion symptoms after each day's return to play progression activity. An athlete should only move to the next step if they do not have any new symptoms at the current step. If an athlete’s symptoms come back or if he or she gets new symptoms, this is a sign that the athlete is pushing too hard. The athlete should stop these activities and the athlete’s medical provider should be contacted. After more rest and no concussion symptoms, the athlete can start at the previous step.
Baseline: Back to School First
The athlete is back to their regular school activities, is no longer experiencing symptoms from the injury when doing normal activities, and has the green-light from their health care provider to begin the return to play process.
Step 1: Light aerobic activity
Begin with light aerobic exercise only to increase an athlete’s heart rate. This means about 5 to 10 minutes on an exercise bike, walking, or light jogging. No weight lifting at this point.
Step 2: Moderate activity
Continue with activities to increase an athlete’s heart rate with the body or head movement. This includes moderate jogging, brief running, moderate-intensity stationary biking, moderate-intensity weight lifting (less time and/or less weight from their typical routine).
Step 3: Heavy, non-contact activity
Add a heavy non-contact physical activity, such as sprinting/running, high-intensity stationary biking, regular weight lifting routine, non-contact sport-specific drills (in 3 planes of movement).
Step 4: Practice & full contact
The young athlete may return to practice and full contact (if appropriate for the sport) in controlled practice.
Step 5: Competition
The young athlete may return to competition.
For school children and, by the looks of it, after a head injury - so probably American Football.
I would come back in by exercising every body part just at a lower intensity. I hear all the time guys comeback and hit it way too hard and they are sore for over a week.
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