A sports injury can have devastating effects on athletes as not only do they have to go through treatments and therapy to restore their body, but they also have to cope with the mental impact of the experience. In an interview with BBC News, Gemma Peters, an elite rower from the University of Bath, said that she didn’t know how to cope after a back injury forced her to withdraw as an active player of the team. “It took me the best part of a year to learn how to live life no longer being an elite athlete,” she added. Peters’ injury resulted in a two-year cycle of hospital stays and rehabilitation before she got a disc discectomy surgery in November 2024.
Loss of identity, depression, anxiety, and fear of re-injury are some of the mental health challenges that injured athletes typically experience. Since physical recovery and mental wellbeing are interconnected, athletes need to take active steps to cope with the emotional toll of an injury so they can adapt and thrive later on. If you’re an athlete who just had a serious sports injury, here’s how to mentally recover and adapt a healthy mindset while healing.
Focus on What You Can Control
Some sports injuries, such as a torn anterior cruciate ligament (ACL) are so severe that they can cause the knee to become stiff and unstable, leading to poor sport performance and a greater risk of additional injuries. To restore knee function, most specialists will recommend a total knee replacement or a TKR knee surgery, which can help to enhance mobility and provide long-term pain relief. Such treatments will entail continuous monitoring, rest, and weeks of rehabilitation before you can start training to get back on the field, and during this time, you may feel anxious or frustrated at being sidelined from your sport.
It’s perfectly normal to feel this way, and there’s no reason why you shouldn’t feel disappointed or sad about your injury. However, instead of dwelling on the things that you cannot change, focus on what you can control to feel empowered during your recovery and reduce feelings of helplessness. For instance, you may be unable to control your recuperation period, but you definitely have control over your nutrition and hydration, which are essential to healing and overall wellness. So focus on staying hydrated and eating the right foods, then from there, do other things to stay engaged in your recovery, such as adhering to your treatment and exercise plan.
Avoid Comparing Your Recovery to Others
There are athletes who seem to bounce back quickly after a sports injury, and there are some who take a little longer to heal. Every person heals at a different rate since factors like genetics, age, lifestyle, and overall health and fitness can have an effect on one’s healing timeline, so don’t compare your recovery to others. Keep in mind that no two bodies are alike, and while you may have the same type of injury as some of your teammates, it’s likely that yours is more severe which is why it requires a longer recovery period. Comparing your recovery to others can create feelings of pressure, stress, and hopelessness which can have a negative impact on your recovery process, so try to reframe your mindset to stay optimistic and motivated.
Maintain Social Connection
There may be times when you’d rather stay away from other people as you focus on getting better. It’s okay to have some alone time since you need space to reflect on your recovery journey, but don’t isolate yourself from your family, friends, and teammates. Isolation and lack of support can lead to loneliness and depression, and the feeling of being disconnected from the people who are closest to you can lead to anger and resentment.
Stay connected with your team and loved ones, even if it’s through video chat or phone calls, to combat social isolation. Once you’re cleared to go outside, show up during practice or coaching sessions so you can spend time with your teammates and update your coach about your recovery. Also, take this opportunity to bond with friends or family members. See if they want to go on walks with you or invite them to go with you to a museum, art gallery, or any place where you can have fun while you’re recovering.
Developing a positive mental attitude can enhance the recovery process after a sports injury. Stay focused on the things you can control, avoid comparison, and maintain connections to have a healthy mindset while you heal. Don’t be afraid to seek a professional’s help if you’re having difficulties coping with mental health challenges for proper guidance and treatment.
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