I did all the things that involved movement, like tennis, ping-pong, running, volleyball, basketball, softball, skiing. But things changed in a millisecond when I had my stroke. So what’s left?
After a brain injury, the types of sports and activities you can safely participate is up to your current abilities, recovery, and medical recommendation. The spotlight should be on adaptive, low-impact sports that can help improve your balance, coordination, and strength without putting you at risk for future injuries.
So I started walking with a friend because you wouldn’t want to keep your friend waiting. That way, in case you changed your mind, you’re obligated. And there were many times I did change my mind, but I went anyway not to disappoint her.
This list of sports and physical activities you can try, custom-fit to various stages of your abilities and recovery levels.
Low-impact and affable sports:
- Stationary Cycling
- Aim for gradually increasing the length of your timed sessions
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- Begin with a recumbent bike for better stability
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- Provides a safe, low-impact way to improve endurance and leg strength
- Walking
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Boosts cardiovascular health, mood, and strength
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Start with short, flat walks, and gradually increase duration
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If you struggle with balance, use a walking aid like a cane or walker
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Swimming and Water Aerobics
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Water supports your body, making it easier to move without strain while improving strength and flexibility.
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Begin with gentle strokes and progress to more challenging exercises as you build strength.
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Employ floatation supplies for extra support if needed.
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- Balance and coordination activitieIncreases flexibility, balance, and mental focus
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Begin with gentle poses and breathing exercises.
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Chair yoga can be a good option if standing or balance is difficult.
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- Tai Chi
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Slow, controlled movements that improve balance, flexibility, and focus.
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Look for beginner or adaptive classes.
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Many people recovering from a brain injury find Tai Chi helps with posture and gait.
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Adaptive sports:
- Adaptive Cycling (Trikes or E-Bikes)
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Helps with balance and strength while providing support.
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Begin with a tricycle or electric-assisted bike for extra stability and to ease fatigue.
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Use adaptive handlebars and brakes for easier control with one hand.
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- Table tennis
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Good for hand-eye coordination, reflexes, and social engagement.
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Start with light rallies and work up to longer games.
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Play at a slow pace to keep it manageable.
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Strength and flexibility:
- Strength Training
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Builds muscle and boosts metabolism. It can also improve posture and balance.
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Use light weights or resistance bands for upper and lower body exercises.
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Start with low resistance and focus on form and controlled movements.
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- Pilates
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Improves core strength, posture, and flexibility.
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Begin with beginner Pilates routines that focus on gentle movements and building core strength.
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You can do mat Pilates at home with adaptive modifications.
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Cognitive and social sports:
- Chess or Checkers
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Boosts cognitive skills such as memory, problem-solving, and strategic thinking.
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Play with a friend or join a local club or online game.
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- Dance or Dance Therapy
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- Improves mood, coordination, and can help rebuild motor skills.
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- Consider gentle dance routines or chair dance if standing balance is a challenge.
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- Adaptive dance classes can be found for all skill levels.
Sports to avoid:
Due to the risk of further injury, you should avoid high-contact or high-risk sports until you have fully recovered:
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Football, soccer, hockey all are high-impact and risk of additional head trauma.
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Running or high-speed cycling can strain your body if you have coordination issues or muscle weakness.
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Rock climbing, skiing, and other extreme sports include the risk of falling and further injury.
How to get started:
- Start slowly by beginning with low-impact activities and gradually increase intensity and duration.
Use adaptive equipment or modifications to make the activity safer and more comfortable.
- If something doesn’t feel right or causes pain, stop and reassess with a healthcare professional.
- Regular activity helps build strength, improve balance, and speed up recovery.
Here are some valuable resources for disabled individuals, specifically those recovering from brain injury (TBI or stroke), focusing on rehabilitation, mobility aids, sports, community support, and adaptive technologies. Ask any of them to send a brochure!
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Brain Injury Association of America (BIAA)
Provides support, education, and resources for individuals with brain injuries
Website: www.biausa.org -
The American Stroke Association
Offers information on stroke recovery, rehabilitation tips, and resources for families
Website: www.stroke.org -
American Physical Therapy Association (APTA)
Helps you find licensed physical therapists who specialize in brain injury and stroke recovery
Website: www.apta.org -
National Stroke Association’s Rehabilitation Resources
Offers advice on recovery programs and locating therapists who can help with brain injury recovery
Website: www.stroke.org -
AbleData
A comprehensive online resource for finding mobility aids, including wheelchairs, walkers, and adaptive devices
Website: www.abledata.acl.gov -
National Coalition for Assistive and Rehab Technology (NCART)
Supports access to assistive devices like mobility scooters, wheelchair accessories, and environmental controls
Website: www.ncart.us -
Assistive Technology Industry Association (ATIA)
Offers assistive technologies to improve mobility, communication, and daily living for people with disabilities
Website: www.atia.org -
The Challenged Athletes Foundation (CAF)
Promotes fitness and sports for people with physical challenges. They offer grants for adaptive sports equipment, including wheelchairs, bikes, and more
Website: www.challengedathletes.org -
Special Olympics
Offers a variety of sports programs for people with disabilities at the local, national, and international levels
Website: www.specialolympics.org -
The National Center on Health, Physical Activity, and Disability (NCHPAD)
Provides access to adaptive sports programs and guides on getting involved in various activities
Website: www.nchpad.org -
The Arc
Provides advocacy for people with disabilities and offers resources for independent living, family support, and community integration
Website: www.thearc.org -
United Spinal Association
Offers advocacy, support, and resources for people living with mobility impairments, including brain injury and stroke survivors
Website: www.unitedspinal.org
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Social Security Disability Insurance (SSDI)
Provides financial support for people unable to work due to disability
Website: www.ssa.gov -
National Disability Rights Network (NDRN)
Offers advocacy and information on disability rights, financial assistance programs, and legal support
Website: www.ndrn.org -
Brain Injury Online Communities
Brain Injury Association of America (BIAA) hosts online forums for survivors and caregivers
Website: www.biausa.org
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Reddit – TBI and Stroke Recovery
Communities like Traumatic Brain Injury or stroke offer peer support and shared experiences
Website: www.reddit.com
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Learning Ally
Provides audio books and educational resources to help those with disabilities continue learning
Website: www.learningally.org
“What’s wrong with you?” “What happened to you?” I hate (yes, I really mean “hate”) those questions when new people come up to me (as new people often do) because the first thing they notice is my wheelchair and trouble speaking perfectly.
I have to use one word to them (I don’t mind if you use it, too) whenever I’m faced with an annoying circumstance to convey my exasperation: that word is SHEESH! Maybe they’ll learn; maybe they won’t. I don’t care either way. Maybe you shouldn’t either.
