How to Mentally Recovery after an Injury
By Laura Cole, MSW, SWLC
Everyone who is active, whether that be a little active, or a lot, has the chance of sustaining an injury. Whether you are out of commission for a week, month, or year, the psychological effects that come from that are hard to navigate and can weigh heavy on your mental health. We cannot predict the future and how we handle an injury but having some tools in our belt before will help us through those difficult times of recovery.
There are several interventions to be aware of when you are recovering from an injury.
1. Education can make people aware of their situations. Research has shown how athletes do not have a clear vision of the rehab process immediately after an injury, can experience negative emotions and decreased motivation. Having a better understanding of the rehab process helps reduce anxiety, by having clear expectations (Francis, et al., 2000).
2. Goal setting. Setting clear and realistic goals helps athletes gain a sense of control of the rehab process. The combination of both short-term and long-term goals maintains a high motivation over time. Using SMART (specific, measurable, attainable, realistic, and time-based) goals can be a helpful tool to set goals for the recovery process (Santi, G., & Peitrantoni, L., 2013).
3. Imagery. Interestingly, imagery is one of the most investigated techniques in studies (Olmedilla et al., 2011). Performance imagery refers to mentally visualizing movements to reproduce tactical situations. If you are recovering from a broken ankle, visualize sprinting across the field in full stride with two healthy, fully-functioning feet beneath you. Studies have shown that when we visualize an action and actually perform the action, we stimulate the same regions in our brains (Santi, G., & Peitrantoni, L., 2013), so keep those skills sharp!
4. Seek out therapy and a positive support group. It is important to surround yourself, when you are recovering from an injury, with people who you can open up with about the emotional difficulties you are experiencing. Be honest about how you are feeling to those you can trust and seek out professional help. EMDR and somatic based therapist can be great treatments for any bodily or emotional trauma held internally after an injury. We have all heard of muscle memory and this can apply to injuries and bodily traumas too. The body "remembers" pain!
Remember, you are not alone in this process, so honor your feelings, reach out for support, and try your hardest to stay optimistic in your recovery. Mental health therapists, physical therapists and doctors can help get you back on track to participation!
Francis, S.R., Andersen, M.B. & Maley, P. (2000). Physiotherapists' and male professional athletes' views on psychological skills for rehabilitation. Journal of Science and Medicine in Sport, 3(1), pp.17-29.
Olmedilla, A., Ortega, E., Abenza, L. & Boladeras, A. (2011). Lesiones deportivas y psicologia: una revisiòn (2000-2009). Cuadernos de Psicologia del Deporte, 11(1), pp.45-57
Santi, G., Peitrantoni, L. (2013). Psychology of sport injury rehabilation: a review of models and interventions. Journal of Human Sport and Exercise, 8(4), pp. 1029-204
