Weekend Athlete Return-to-Play Checklist

See a doctor first if any of these apply

• A hard fall, a collision, or a hit to the head. With any headache, dizziness, confusion or feeling "off" afterward, stop and get checked. The CDC's advice: when in doubt, sit it out.
• You can't put weight on a leg, or can't use an arm normally.
• A joint looks out of place, or swelling or bruising keeps growing.
• Numbness, tingling or weakness.
• Chest pain, fainting, or unusual shortness of breath during exercise.
• Fever, or you feel unwell.
• Pain that wakes you at night or keeps getting worse.

Before your first session back

• Everyday movement feels comfortable: walking, stairs, getting up from the floor.
• Your sport's basic moves feel comfortable at an easy pace: jogging; quick changes of direction; jumping and landing; paddling and pop-ups; reaching overhead.
• Your shoes and gear fit and aren't worn out.
• For young athletes after any head injury: you've followed the school's or league's concussion return-to-play steps and have the physician's clearance.

Ease in

• Start with shorter, easier sessions, and add a little each week instead of jumping back to your old schedule.
• Warm up for 5 to 10 minutes every time: easy movement first, then moves that copy your sport.
• Leave a rest day between hard sessions at first.
• Stop and get checked if something hurts more as you keep going, or changes the way you move.

Recover

• Sleep: the CDC recommends at least 7 hours a night for adults.
• Drink water before, during and after training.
• Eat a balanced meal after hard sessions.

At Monarch Bay Chiropractic

Dr. Scott Kirchner, D.C., played college soccer, so he knows how frustrating time off can be. Our general chiropractic schedule is open to direct referrals only right now. Questions? Call our Dana Point office at (949) 661-9777.

This is general information, not medical advice. Please talk with your own doctor about your situation.

Sources: CDC HEADS UP (concussion); CDC (adult sleep).