PROFESSIONAL ADVICE TO COME BACK STRONGER AFTER AN INJURY
Injury is an athlete’s worst nightmare. Being injured can sometimes feel like the end of the world. It’s frustrating and sometimes very long.
Unfortunately, injuries are a sad reality for athletes at some stage in their career. Our body can struggle to handle the demands of training and say stop.
Whatever the cause, injuries can stop us in our tracks, but many athletes manage to come back stronger after a rehabilitation phase. In this article, professionals will give you advice on how to get back to your level after this painful period. But first, let me share my own injury experience.
RETURNING TO SPORT AFTER AN INJURY: MY JOURNEY
As an athlete, I have struggled with countless injuries, including many chronic injuries. Knee, shin and Achilles tendon injuries are common among runners. So I know that injuries weaken the body. But its impact on the mind should not be overlooked as it is just as important.
With each new injury, I was forced to review my future goals and look for new ways to release my stress (because exercise is my way to relieve stress). I had to find ways to stay optimistic as I watched those around me achieve their athletic goals. To be honest, I would say that I am constantly afraid of being hurt.
For almost a year of pain in my right hip, I needed hip arthroscopy. This operation made it possible to plane part of my bone so that it could fit correctly into the joint. Continuing the training and with the inflammation, this bone created a large cyst and significant damage to the cartilage. According to the surgeon, this operation would prevent me from training as I wanted for at least six months.
This news really affected me. But I told myself that the sooner I had the operation, the sooner I would return to sport. Unfortunately, it wasn’t that simple.
POST OPERATION
The weeks following my operation were physically and mentally demanding. I remember my partner needing to help me even with small tasks like I couldn’t get up and go to bed easily. I even remember bursting into tears the day when when I was trying to put on my sock it fell off. Because I realized how painful it was going to be to pick it up.
At that moment, what came to my mind was that it was going to take much longer than six months before returning to sport after this injury. In fact, it turned out that it took at least a year before my pre-op training was possible.
Meanwhile, the moral toll far exceeded any physical pain. I felt like I had lost part of my identity. Before, I was a proud sportswoman. I found myself feeling a void.
During the best time of the year after the operation, I was instead forced to focus on my mental resilience. I did daily hikes to the gym with my crutches or even rehabilitation exercises.
Even if it was a long and exhausting period, I can now say that it allowed me to build myself. I really learned what it means to “stay motivated”. So here are my top recommendations for getting back to exercising after an injury.
A ROUTINE TO HELP YOU
If exercise is a daily ritual for you, you’ll suddenly find a void in your day that was once all about working out. However, almost all injuries require rehabilitation exercises from a sports doctor, physical therapist or physiotherapist. So my best advice would be to avoid wasting your time scrolling through Instagram or watching TV. Take advantage of all this time to take the time to properly rehabilitate your injury.
I struggle to find the motivation to work out at home , so I joined a gym after returning from hip surgery to force myself to make this commitment on a daily basis. Gyms are still closed due to Covid-19. For now, you can plan your rehabilitation each day to keep you on track.
LEAVE YOUR EGO ASIDE
I had a lot of trouble at first. Coming back from hip surgery, I quickly learned that while my mind was ready for the return to training, my body needed a lot longer to heal.
Meanwhile, my teammate gave me an important piece of advice: “Drop the ego, Lucy.” It gave us a serious reminder that trying to exercise before your body has fully recovered is more harmful than helpful. So try for a little while to put your ego aside.
CELEBRATE SMALL VICTORIES
The day I successfully completed my first jog and walk workout (run for one minute, walk for two) I remember almost crying with joy and excitement. Why so much emotion? Because it was the first serious step towards returning to running.
When you start exercising again after an injury, it’s really important to celebrate the milestones you’re hitting and remember that your big goal is the accumulation of many intermediate milestones. I also recommend letting others talk about your enthusiasm. They can also remind you of the goal on days when you feel a little down.
RELEASE NEGATIVE THOUGHTS
As someone who practices daily meditation, I have learned what it means to “live with your feelings”. Meditation reminds you that your emotions come and go. Sometimes, to free yourself from a negative thought, from an unhappiness, you must welcome it, become aware of it and send it back on its way. Believe me.
There are days when you will feel weakened by this injury. In particular because you will be deprived of your dose of endorphins caused by physical exercise. However, as strange as it may seem, accepting this is the first step to feeling better. Be in harmony with yourself, stay positive and chase away negative thoughts. I believe that being kind and grateful to yourself is the only way to get back on track.
SURROUND YOURSELF WITH GOOD PEOPLE
Your loved ones are invaluable and invaluable support when you are injured. While it’s possible to come back from an injury on your own, it’s much easier to come back when you feel supported. Your loved ones will be able to encourage you. Remember: it’s okay to ask for help when you need it and those who know you well will understand your sad feeling of being separated from your passion: sport.
Accept help from people. I finally gave in and allowed my colleagues to carry my laptop and books between meetings while I tried to walk on crutches. Most people really want to help others. Lean on those around you and let them join you on your journey to the end goal.
FIND HOBBIES OUTSIDE OF YOUR SPORT
Do you remember what you always wanted to do but never had the time to do? Well, the ironic benefit of being injured is that you often have more time, since you no longer need to move around to train.
While it’s important to dedicate plenty of time to rehabilitation and stretching , consider having an activity outside of sport that has always appealed to you. Having a new hobby that keeps your mind active is a way to generate confidence and a positive attitude during what may seem like a dark time.
TRUST THE PROCESS
It’s no longer a secret that returning to exercise after an injury can take time and there will be times that are more painful than others. However, be confident. Your body is designed to heal and it tries to do it as quickly as possible. It’s good to remember that your mind and body are part of the same team. Help your body heal by continuing your rehabilitation in a rigorous way.
Recovering from injury is no easy task, and as many athletes have proven, coming back even stronger is possible. It’s like in everyday life, there will be challenges and obstacles on your way but you will have to overcome them to reach your final goal. Whatever the injury, whatever the challenge, remember that only you set the limits. So stay positive, trust the rehabilitation process and get back to training.
