What Should Athletes Know About Returning to Sport After a Concussion—Mentally and Physically?

When I was finally cleared to skate again after my concussion, I thought I’d feel excited—maybe even relieved. But instead, I felt hesitant. Anxious. A little unsteady.

I remember stepping onto the ice and wondering: What if I fall again? What if I’m not really ready? What if I mess up something simple? How can I do the same move that led to my concussion in the first place? 

Nobody talks about how the return to sport isn’t just a physical milestone—it’s a mental and emotional one, too. And if you’ve ever had a concussion, you know the difference between being “cleared” and being confident.

What “Cleared” Doesn’t Always Mean

Returning to sport after a concussion usually involves a stepwise progression: rest, light aerobic activity, non-contact training, full practice, and finally, game play or full return. When you meet the medical benchmarks, you’re considered “cleared.”

But here’s the part that often gets missed: just because your symptoms are gone doesn’t mean you’re fully ready.

You might still:

• Feel nervous about re-injury

• Struggle with focus or decision-making under pressure

• Notice emotional changes like irritability or low confidence

• Be behind on conditioning or timing in your sport

• Compare yourself to how you “used to be”

These aren’t signs that you’re failing—they’re signs that returning to sport is layered. Your mind needs time to adjust, just like your body did.

The Mental Hurdles of Returning

The pressure to “get back to normal” can be strong. Especially for athletes who are used to pushing through pain, meeting expectations, and avoiding any signs of weakness.

Hesitation, fear, and self-doubt are more common than most athletes expect after a brain injury...

You might:

• Avoid certain drills or movements

• Overthink every fall, hit, or bump

• Feel unsure whether others believe you’re fully recovered

• Feel disconnected from your team or rhythm

This can be especially tough for athletes who are already managing other pressures, like being the only girl on the team, the only BIPOC athlete in a program, or someone navigating mental health challenges on top of concussion recovery.

Supporting a Whole-Body (and Whole-Self) Return

So what does it look like to come back in a healthy, sustainable way?

Ways to make your return feel more manageable:

• Rebuild gradually—on your terms. Even after you’re cleared, give yourself time to ramp up physically and mentally. Don’t rush!

• Check in with your focus and confidence. Are you able to stay present? Trust your decisions? If not, you might need more support or a slower pace.

• Talk about the emotional side. Whether with a coach, therapist, or teammate, name what you’re feeling. You deserve support while you recover.

• Redefine success. Progress might not look like a personal best right away. It might look like finishing a practice, staying calm, or trusting your body again, and that’s okay!

• Notice identity-based impacts. If you’ve faced extra scrutiny, barriers, or pressure to “prove” yourself, honor that. Your recovery—and your return—may need more space than others who have not had your same experiences.

Takeaway: Coming Back Is a Process

Returning to sport after a concussion isn’t an instant transition. It’s a gradual process of reconnecting with your body, your mind, and your sense of safety.

Some days might feel great. Others might bring frustration or fear. Either way, that doesn’t mean you’re doing it wrong. It means you’re human, and your brain is still recalibrating.

Take the time you need. Ask for support. And remember: getting back out there is a win in itself.

If you’re in the process of returning to sport after a concussion—or supporting someone who is—know that you don’t have to navigate it alone. Our team can help you build confidence, manage anxiety, and reconnect with the joy of your sport. Reach out if you want to talk more.

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Legal Disclaimer:

This blog post is for informational and educational purposes only and is not a substitute for mental health treatment, psychological services, or medical advice. Reading this post does not create a therapist-client relationship. If you are seeking support for your mental health or well-being, consider reaching out to a licensed mental health professional in your area.