The Do’s And Don’ts Of Dealing With Injuries (Part 2 – Mental)

First things first: If you haven’t checked out this article about The Do’s And Don’ts Of Dealing With Injuries (Part 1 - Physical) you probably want to start there. It’s worth it, trust me.

Now, I want you to think about a time that you’ve injured yourself pretty badly - or if not, maybe you know someone that has had a nasty injury.

I always remember an athlete that I trained, Matt, who played professional football. One day, while playing a game, he tore the anterior cruciate ligament (ACL) in his knee while playing. It’s a horror injury for those of you who don’t know, and can take up to 12 months to recover from after surgery. 

That’s what they tell you. 

What they don’t tell you, is the mental stress it puts you through. 

“What if the surgery doesn’t work.”

“I will never get back to where I was.”

“F*** this!”

Whether they are as big as an ACL tear, or as little as a grade 1 strain, injuries can be frustrating and demoralising.

For an athlete, their ability to perform is their livelihood, for someone else, it’s what makes them feel alive. 

And do you know what the first thought that usually comes to mind when you get an injury? 

“I can’t do it.”

The old negative self-talk is quite natural, but you should know that if you shift your mental frame, it is precisely these moments of vulnerability that can become opportunities to build strength and resilience. 

How To Make The Mental Shift

Stop thinking about what you can’t do. Of course you can’t do the things that you were doing when you got injured, so then, why focus on that?

Don’t wallow in your sorrows. 

Focus on what you can do. 

You may not be able to workout as intensely or as much, but now you have more time for other things in your life, like that side project you’ve been putting off for ages. 

And it doesn’t mean you have to give up your fitness goals. You have an opportunity to modify your training, explore new activities, and work to rehabilitate yourself in a way that you strengthen your weaknesses. 

Like Matt - after his ACL surgery, he found more time to spend with his family and friends, and he wasted no time in getting a full range of motion back into his knee. He took up bike riding, riding his bike to the gym to build back those leg muscles, and finding a routine that gave him joy. This got him back to playing football in record time, within 10 months, not 12. 

The negative emotions and self-talk may still creep in from time to time. The best thing you can do is acknowledge them, and address them as they come up.

This means being self-aware as to when and why they come up. Sounds simple, but most people will fall victim and lose control to the negative emotions. 

Working to understand your emotions is so powerful, and helps you develop greater emotional intelligence.

Injuries are actually a perfect opportunity for this, an opportunity that doesn’t always present itself.

Ultimately, injuries are a time of reflection. A time to take responsibility for your body, being honest with yourself about how and why you got the injury, and what you can do moving forward.

“Take it easy dude, but take it.”

- Terrence McKenna

Be committed to the healing process, with a bit of humour and a renewed perspective.

Making this mental shift will transform your injury, which is initially perceived as a setback, into an opportunity for self-discovery and growth. You will emerge stronger, wiser, and more resilient than ever before. 

Maybe this is just the message you need, or for someone you know who is going through an injury. If it’s the latter, I invite you to share this with them. 

Take a deep breath, stay present, and trust the process. Your body (and mind) will thank you. 

Yours in running and life,

Daniel Lucchini