HOW TO DEAL WITH INJURIES AND THE ROAD TO RECOVERY
Injuries are never an easy thing to deal with. Whether it’s something as minor as an ankle sprain or as serious as a bone break or muscle tear, we, as athletes, are frustrated and saddened that something could stop us from doing what we love to do. Injuries impact more than just the area they are affecting at that moment. They can often leave us with excessive caution after we return from them and increase amounts of self-doubt. “Will I be as good as I was?” “Will this happen again?”. These thoughts plague our minds and leave us in an uneasy state that destroys our once strong sense of confidence. The road back from these injuries tests us with patience, persistence, and understanding. It is important that we understand we are not our injuries, and they do not define who we are as athletes. They are merely one aspect of competing and training we must come to work through and confidently leave it behind us.
Physical Aspects
One of the main components of injury rehab is restrengthening the muscles surrounding the site of the injury. Gone are the days of just leaving it alone to get better. Just as our bodies require a calculated amount of stress to train, the same is true for returning from injury. A large number of injuries involve certain areas being weak or requiring a certain level of work in order to establish balance amongst the rest of the system. Physical therapy has some similarities to normal training. Therapy exercises need to be graded in difficulty in order for us to progress and get better. Whether it is pushing our range of motion, adding some resistance, or holding a position a little longer, the site of the injury must be stressed in a slight manner to gain some growth.
Pain can often be a guiding light for us in this time. Pain is not just something we can outthink; it manifests itself physically. Our brain and nervous system will sense that a movement pattern causes pain or discomfort and will tell our bodies to diminish our force production or coordination. It is a safety mechanism for our own good and should be respected as such. A good rule of thumb when performing your therapy is “to go to the pain not through the pain”. This tells us that working in ranges and intensities that are manageable for us at that moment is the best way to work back without causing too much stress too fast.
Mental Aspects
A mentality can make or break you when it comes to returning from an injury. Your own voice inside your head can be a doubtful enemy to you or a helpful tool, depending on how it is used. It is important that we speak about our injury in a manner that is positive and reassuring. Having a good physical therapist paired with an environment of people who you can lean on for support is invaluable. These people can help to remind you of how far you have come and that you are on the right track. One of the worst things you can do to yourself is to dwell on the past injury and how you used to be able to do certain things. Instead, flip the narrative and try to frame it as something like “I have 2 more degrees of flexion today than a few days ago” “I have less pain today than yesterday.” This can be a great tool for you when you are feeling down on yourself. Realizing that you are getting better and that time is the only thing you must overcome can be comforting in a difficult time.
Setbacks are another unfortunate piece to deal with. They can come in many forms: a slight bit of instability in something we thought was stable again, a slight pinch/sharp pain when we thought we were healed. All this means is we need to step back and reassess ourselves and the situation. Sometimes it can mean very little, and we just need to increase our mindfulness and awareness of what we are doing. Other times it means we have to go back to some rehab techniques again and reestablish them. Whatever the circumstance may be, it is of the utmost importance to be positive with yourself and be patient with your body. Our bodies and minds are capable of amazing things; rebuilding, restoring, and reestablishment are possible; we just need to give ourselves a chance. Do your best to defeat the doubt within yourself, follow the plan, and stay amongst those who will help you in the difficult time you are dealing with.
Dealing with an Injury? Use our Recovery Lounge!
PFP’s recovery lounge is a great place to help with your recovery. From infrared saunas to compression boots, regular recovery time at our lounge can help keep you in tip-top shape! Check it out!