Coping with an Injury

Every player throughout their career will have to deal with some kind of injury while playing. I broke my leg two times during HS and had to miss both seasons and just last year I tore my Achilles tendon which I am still recovering from now. Coping with an injury can be tough but if you have the right mindset you will find that you can return even stronger than before.

A player will frequently react to an injury with a wide array of emotions including denial, anger, and even depression. When I tore my Achilles I can say I experienced all three of these emotions. At first I couldn’t believe it happened because all I was doing was running as I normally do. I didn’t get kicked or twist in an awkward way. I just made a sprinting step and felt a pop in my ankle. (The players on the bench heard it too). I actually thought someone had tripped me from behind and when I looked back and saw nobody I knew I had torn something. When I got to the bench I began thinking of how this could happen. I kept thinking it was my entire fault. That I didn’t warm up properly or stretch enough. A lot of thoughts run through your head and eventually you get depressed about the injury. In my case I thought about my career and whether I not I could return.

All of these thoughts are very natural as injuries often seem unfair. But the best way to cope with an injury is to move past the negative thoughts and find more positive strategies to cope with the setback. Here are some tips for coping with your injury:

Learn About Your Injury
Learn as much as you can about the cause, treatment, and prevention of your injury to help alleviate any anxiety or fear about your injury. For me this was the first time I had to get surgery for an injury so I was nervous about the procedure. But I did my best to learn as much about the procedure and found out it was a simple surgery and the recovery was not too painful. Don’t be afraid to ask your doctor, or trainer, questions about your recovery time, expected rehab, and alternative workouts to help you heal quickly. By knowing what to expect during the rehab process you will feel less anxiety and a greater sense of control.

Accept Responsibility for Your Injury
This is not to say that the injury is your fault but that you accept the state you are in and are committed to working hard to rehab yourself. There is no need to dwell in the past or blame anyone for the injury. Move past the fact that you are injured and focus on the outcome.

Monitor Your Attitude
Rehab is never easy and can be quite painful. Progress can also be slow and you may have setbacks. But the best way to heal quickly is to stay positive throughout this process. I can’t say there will be days where you feel like you want to give up. I can remember being unmotivated some days but the goal is to limit these days as best as you can. Monitor how you feel each day so that you aren’t letting negative thoughts or feelings slow down the healing process. Encourage yourself as much as you can and you will find it much easier than you thought.

Get Support
I don’t think I would have been able to make it through my injury without the help of my family, friends, teammates, coaches, and trainer. Everyone helped me stay positive and encouraged me to work hard. I also didn’t change my routine. I went to every practice and every game so that I could remain a part of the team. No one should try to face their injury alone. You should do your best to stay connected with your team as this will make the process much easier to cope with.

Set Goals
It’s you versus the injury. This is how you should view your injury; as another training challenge. But without a plan you may find it hard to stay focused. Your doctor or trainer should set goals for you to reach so you know how far along you are in your rehab. With my injury, I knew each month what I was going to be able to do and I tried to exceed those expectations. My injury was probably a 6-8 month injury but because of hard work I was running after 5 months. Setting goals will let you know how hard you’re working and keep you focused throughout your rehab.

Cross Train
Depending upon the type of injury you have, you may be able to cross train and maintain cardiovascular conditioning or strength. Work with your trainer, therapist or physician to establish a good alternative workout program. If you can't run, perhaps you can cycle or swim.

You can also work on relaxation training and flexibility. Create a modified strength training program, do a limited amount of exercise to maintain cardiovascular fitness or focus on better nutritional health.

With the right knowledge, support and patience an injury can be overcome without turning your whole world upside down. By taking things slow, setting realistic goals and maintaining a positive, focused approach most players can overcome minor injuries quickly and major injuries in time. Make sure you see your doctor for a proper diagnosis and treatment plan for any injury.