When is it safe to begin lifting/resistance training after a concussion?

Many athletes and active individuals are excited to get back to lifting weights after their concussions. The questions that come up, though, are 1) when is it safe/appropriate? 2) how intense should I go? In reality, there's not a ton of research on resistance training after a concussion/mTBI, so we're really making decisions based on the return-to-play (RTP) guidelines and our understanding of exercise physiology. In practice, Dr. Mark will actually return his athletes to resistance training one stage sooner than the RTP guidelines - BUT - with boundaries and guidelines on how to train. In his clinical experience, this ultimately results in a more robust and confident return to sport for athletes, parents, and coaches alike.

[@BC-yn8dk]

Great info Dr, I just got hit by a car and spent all day in the ER. I left with a gnarly concussion and I'm hearing it's the perfect time for me to do a light deload week to not overwhelm my system.

[@drmarkheisig]

Hey there! Absolutely! And if you're still feeling symptoms by the time you read this, you definitely want to schedule a consult (www.drheisig.com/schedule) or find a certified clinic in your area: clinics.completeconcussions.com/

[@benschermerhorn752]

I find selectorized machines are best to start with concussion clients

[@FromtheMidwest]

I’m a weight lifter/runner and i’ve had a concussion for about month now and i’ve been resting the entire time no weights or any running. past two weeks I haven’t really had any symptoms just every few days i might get like a small headache and then it’s goes away but it’s been getting better. i’ve had a few concussions before so I’m guessing that’s why it’s taking so long to recover and that’s also why i’m taking recovery so serious and i’m not seeing a doctor because i’m enlisting this summer and don’t wanna get med dropped if they see that I have so many concussions on my record. Do you have any idea how long I should wait with no symptoms before I start lifting and running again or where I should start? i’m just really afraid of starting early and getting set back again. Thanks and sorry I wrote so much lol.

[@drmarkheisig]

The longer you wait and rest, the more likely you will continue to delay your recovery. Go ahead and check out my Concussion Reset Program if you'd like to learn more about an active recovery without having to go through the whole medical system.

[@goldenretriever6261]

It's probably your neck that's causing the symptoms . I've been there. Start stretching your neck muscles and massage.

[@bendeguzvarga816]

I have PCS, I got my concussion 2,5 months ago. I'm light and sound sensitive and have headaches after concentrating on screens, reading, scale models, anything close to my eye. I went to a neuro optimetrist who diagnosed me with post trauma vision syndrome and I will go to vision therapy. But unfortunately in my country PCS is not a recognised thing so I am trying to recover based on what I find on the internet. Luckily my symptoms doesn't really get worse from workouts with small dumbells (10kgs). I just bought a exercise bike to do aerob training. But still just guessing what helps as docs can't say anything

[@drmarkheisig]

This may provide you with helpful guidance: www.drheisig.com/courses.

[@ricohiemstra5107]

He Mark, what are your thoughts on cold exposure and PCS?

[@drmarkheisig]

Depends on the context and application. A full cold plunge might be a lot for someone (especially acutely). However, things like cold water to the face can activate a parasympathetic reflex that can be useful. So, anti-climactic answer, but it depends.

[@ricohiemstra5107]

@@drmarkheisig Hi mark, thank you for yours answer. What is your view on taking Sauna's during PCS stage. Let's say, a person can work out at 70% of its max heartbeat. Doesn't has symptons in the morning (bit tired, but no headaches or weird sensations) Then late afternoon there is a headache. Is there any benefit of doing sauna's while being in this stage? Or should this person avoid these types of heat.

[@tomastojic7286]

how much should i wait to start phase 2

[@drmarkheisig]

By the time I respond to this, you should have recovered. However, Phase 2 (light aerobic activity) should start within 2-10 days after your injury & should be guided by a Buffalo Concussion Treadmill Test.

[@alexanderwebb680]

Do push ups count as aerobic exercise?

[@drmarkheisig]

Nope. 💪

[@alexanderwebb680]

@@drmarkheisig Came here cause I pushed 2 sets of 8 reps on bench press. It was only 100 lbs, way less than what I lift but it made me really light headed. Had a severe concussion 17 days ago. Guess I'll give it more time and try walking around places or something