I'm Dealing With Loss | How To Manage My Injury
Dear Durable Minds,
I find myself stuck in the training room, hearing the same instructions day after day: rest, ice, compress, and elevate. I'm attempting to move a towel just 10cm with my foot, while I used to possess the strongest shot on goal in my conference. Meanwhile, my team is out there practicing, finishing three drills in the time it takes me to complete my first exercise. My season seems to have gone downhill since my injury and I fear I'll never be able to reach the level of competition I was once at. What options do I have?
-Down and Out
“An injury is not a process or recovery, it is a process of discovery” - unknown
Dear Down and Out,
In my early career as an Athletic Trainer, it became clear that injuries are not only physically debilitating for athletes but can also take a significant toll on their mental well-being. The emotional impact of being injured can lead to feelings of depression, disconnection from their sport and team, and a sense of losing their skills. Understanding the prevalence and severity of these mental challenges can help athletes realize they are not alone in their struggles and encourage them to seek the necessary support. In this blog post, we will delve deeper into the mental state of injured athletes, supported by credible statistics that shed light on the emotional aspects of injury recovery.
Depression and Anxiety: Injured athletes commonly experience higher rates of depression and anxiety compared to their non-injured counterparts. According to a study published in the Journal of Sports Sciences, athletes with injuries exhibited significantly higher levels of depressive symptoms compared to uninjured athletes (Gulliver et al., 2018).
Identity Crisis and Sense of Loss: Athletes often identify strongly with their sport, and when they are injured, they can face a crisis of identity and a profound sense of loss. In a study published in the Journal of Sport Rehabilitation, researchers found that injury led to a significant decrease in the athletes' sense of identity (Arvinen-Barrow et al., 2007). This loss of identity can contribute to feelings of confusion, purposelessness, and decreased self-esteem.
Social Isolation and Disconnection: Injury can lead to social isolation and disconnection from teammates and support systems. The schedule and focus for the team remains consistent while the injured athlete now has to adjust their priorities including time management. Rescheduling tasks at times when their team is practicing or even competing. They experience a loss of the social support network that was previously a crucial source of encouragement and motivation.
Loss of Self-Confidence and Self-Esteem: Injured athletes often struggle with a loss of self-confidence and self-esteem. The uncertainty surrounding their abilities, fear of not regaining their skills, and doubts about returning to pre-injury performance levels can further erode their confidence.
Fear of Re-injury: The fear of re-injury can have a profound impact on the mental state of injured athletes. It is not surprising that research by Ivarsson et al. (2017) found that fear of re-injury was a significant predictor of psychological readiness to return to sport. Athletes may experience heightened anxiety and apprehension about pushing themselves and returning to their sport fully.
The mental state of injured athletes is marked by depression, anxiety, a sense of loss, isolation, decreased self-confidence, and fear of re-injury. These emotional challenges can significantly impact an athlete's overall well-being and recovery process. Recognizing the prevalence and severity of these mental struggles emphasizes the importance of providing adequate support, resources, and interventions to address the psychological needs of injured athletes. Take a few minutes to review these critical hacks that will help not hinder your return to competition. Coaches and parents make sure to continue to foster a positive environment understanding how you can support the following six athlete's hacks.
Managing Your Downtime:
Acknowledge and Accept Your Emotions: Dealing with an injury is not only a physical battle but also an emotional one. Allow yourself to acknowledge and process the range of emotions you may be experiencing, including sadness, frustration, and even anger. Remember, everything is temporary
Seek Support: Remember that you're not alone in this journey. Reach out to your support network, including friends, family, coaches, and teammates. Expressing your feelings and concerns to people who understand your passion for the sport can provide a sense of relief and connection. They can offer advice, encouragement, and sometimes even share their own experiences of overcoming similar setbacks. Most importantly don't feel embarrassed or ashamed of seeking emotional support from a professional resource.
Maintain Involvement: Just because you're unable to actively participate in your sport doesn't mean you have to completely disconnect from it. Stay involved by attending team practices, matches, or games if possible. This will not only keep you updated with the team's progress but also maintain your sense of belonging. Offer your support by cheering on your teammates and providing them with constructive feedback. This active involvement will help you stay connected and motivated throughout your recovery.
Set Goals and Focus on the Process: While your injury may have temporarily derailed your athletic progress, it's important to set new goals and focus on the rehabilitation process. Work closely with your healthcare team, including doctors, physiotherapists, and trainers, to create a comprehensive recovery plan. Communicate the plan with everyone involved in your support. This includes being clear on how you wish to be productively supported.
By having clear objectives and milestones, you can channel your energy towards your rehabilitation and regain your skills gradually. Those who inhibit the recovery process are the ones who are not acknowledging the short term goals because they only see where they want to be not celebrating how far they have come. CELEBRATE THE SMALL STAGE GATES!!
Explore Alternative Activities: During your recovery period, consider exploring other activities that align with your interests and keep you engaged. Engaging in cross-training exercises approved by your healthcare team can help maintain your fitness levels and keep you mentally stimulated. Additionally, pursuing hobbies or learning new skills can redirect your focus and provide a sense of fulfillment outside of your sport.
Stay Positive and Cultivate Resilience: Maintaining a positive mindset is crucial when overcoming adversity. While it's natural to have moments of doubt, remind yourself that setbacks are temporary and that you have the ability to bounce back stronger. Use this time to develop mental resilience by practicing mindfulness, visualization, or engaging in positive self-talk. Surround yourself with inspirational stories of athletes who have successfully overcome injuries to regain their skills and passion.
Injuries can be emotionally challenging, leaving athletes feeling disconnected from their sport and team. However, by acknowledging your emotions, seeking support, staying involved, setting goals, exploring alternative activities, and cultivating resilience, you can navigate this difficult period and rediscover your passion. Remember, this setback is an opportunity for personal growth and will ultimately make you a stronger athlete in the long run. Stay positive, stay committed, and trust the process.