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how do stay mentally positive through physcial therapy after a season ending injury??
I recently suffered a broken tibia and had to get surgery, I feel like the hardest part is not the surgery but it's the proccess of getting back.
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Martha D.’s Answer
Hi Eason - I am so sorry this happened to you and can only imagine your disappointment in not being able to play your sport. My two main suggestions are:
1) Focus on interim goals instead of full recovery so it feels more manageable. For example, I am much older than you and dislocated my shoulder two years ago. I was worried about getting full mobility back. But my physical therapist set smaller goals, which did seem doable. When I met one goal, we aimed for the next one. Occasionally, we looked back in gratitude for the progress I made. Today, I am back to full mobility and also stronger and more knowledgeable than I was.
2) I know this is difficult but try to re-frame. Does not playing give you time to do or learn something else you value? Can you add to the team in another way? Will your recovery journey inspire others? What are you learning that may help you in the future? This could relate to how to prevent similar injuries in the future (one of the main takeaway's in my situation) or how to increase resilience.
I hope your recovery goes well and my suggestions help.
1) Focus on interim goals instead of full recovery so it feels more manageable. For example, I am much older than you and dislocated my shoulder two years ago. I was worried about getting full mobility back. But my physical therapist set smaller goals, which did seem doable. When I met one goal, we aimed for the next one. Occasionally, we looked back in gratitude for the progress I made. Today, I am back to full mobility and also stronger and more knowledgeable than I was.
2) I know this is difficult but try to re-frame. Does not playing give you time to do or learn something else you value? Can you add to the team in another way? Will your recovery journey inspire others? What are you learning that may help you in the future? This could relate to how to prevent similar injuries in the future (one of the main takeaway's in my situation) or how to increase resilience.
I hope your recovery goes well and my suggestions help.
Updated
Liam’s Answer
I have had a string of minor injuries that prevent me from doing the physical activities I enjoy so I figure I would mention what I am doing now. I am using meditation in order to help calm my emotions and feel better. I can't swear this will work for everyone but I am just giving it a try to remain positive during the healing time. I am using an app called headspace, it does guided meditations and mindfulness activities. You don't have to use the app to meditate, there are many different ways to start but that was an easy way for me to start.
Another thing is pick up a hobby that is simple like a craft or art. If you need to remain in place for a while its easy enough to craft something in place and keep your mind occupied on that activity.
Just remember this is a temporary thing and it will be a bump in the road on a the long journey you have in life. I know you hear that probably a lot right now, but this is an unfortunate thing that has happened to you, not something that defines you! I wish you well!
Another thing is pick up a hobby that is simple like a craft or art. If you need to remain in place for a while its easy enough to craft something in place and keep your mind occupied on that activity.
Just remember this is a temporary thing and it will be a bump in the road on a the long journey you have in life. I know you hear that probably a lot right now, but this is an unfortunate thing that has happened to you, not something that defines you! I wish you well!
Chinyere Okafor
Educationist and Counseling Psychologist
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Chinyere’s Answer
Hi Eason,
I’m really sorry you’re going through this. You’re right, the hardest part often isn’t the injury itself; it’s the long, slow process of getting back. That can feel frustrating, isolating, and mentally exhausting.
Changing how you view things from "being out" to "being in recovery" is one thing that truly helps. You're only in a different stage of training; you're still an athlete. Now, physical therapy serves as your training field, and even if it seems slow at first, every little improvement counts.
Setting short-term, small goals rather than concentrating solely on the end result could also have a major effect. Things like improving your range of motion, reducing pain, or hitting a milestone your therapist sets. Achieving such tiny victories keeps you inspired and serves as a reminder that you are making progress.
Keeping in touch with your team and sport, if you can, is an additional important aspect. Being in that setting, even when you're not playing, might help you maintain your identity as an athlete and feel less detached.
Allow yourself to have difficult days on a mental level. It's common to experience occasional frustration or discouragement. It's important to avoid becoming trapped there. On those days, concentrate on the things you can manage, such as attending treatment, exercising, and taking care of your body.
Developing a basic routine outside of rehabilitation, light coursework, hobbies, or anything that helps you feel normal and move past the injury can also be helpful.
Above all, remember that many players recover from injuries stronger because they develop self-control, endurance, and mental toughness. This phase, as hard as it is, is shaping you in ways that will help you long-term.
One day at a time, please. Even when it doesn't seem like it, you are still progressing.
Best wishes!
I’m really sorry you’re going through this. You’re right, the hardest part often isn’t the injury itself; it’s the long, slow process of getting back. That can feel frustrating, isolating, and mentally exhausting.
Changing how you view things from "being out" to "being in recovery" is one thing that truly helps. You're only in a different stage of training; you're still an athlete. Now, physical therapy serves as your training field, and even if it seems slow at first, every little improvement counts.
Setting short-term, small goals rather than concentrating solely on the end result could also have a major effect. Things like improving your range of motion, reducing pain, or hitting a milestone your therapist sets. Achieving such tiny victories keeps you inspired and serves as a reminder that you are making progress.
Keeping in touch with your team and sport, if you can, is an additional important aspect. Being in that setting, even when you're not playing, might help you maintain your identity as an athlete and feel less detached.
Allow yourself to have difficult days on a mental level. It's common to experience occasional frustration or discouragement. It's important to avoid becoming trapped there. On those days, concentrate on the things you can manage, such as attending treatment, exercising, and taking care of your body.
Developing a basic routine outside of rehabilitation, light coursework, hobbies, or anything that helps you feel normal and move past the injury can also be helpful.
Above all, remember that many players recover from injuries stronger because they develop self-control, endurance, and mental toughness. This phase, as hard as it is, is shaping you in ways that will help you long-term.
One day at a time, please. Even when it doesn't seem like it, you are still progressing.
Best wishes!
Updated
Nik’s Answer
I am so sorry you’re dealing with a season-ending injury. It is completely normal to feel like the physical recovery is actually easier than the mental one—surgery is a one-time event, but the "grind" of rehab can feel endless.
Maintaining a positive mindset during recovery is a "mental marathon." Here is a concise strategy to stay on track
Reframe Your Role: Shift your identity from an "injured player" to an "athlete in rehab." Treat your physical therapy sessions with the same intensity and preparation as a game-day practice.
Set Micro-Goals: Focus on small, measurable "wins"—like regaining mobility or hitting a milestone set by your therapist—to maintain a sense of daily progress.
Stay Integrated: Combat isolation by attending team meetings or film sessions. Staying connected reinforces your identity as part of the team even while you aren't playing.
Control the Controllables: Use the downtime to master "stationary" skills, such as meditation or mindfulness, which can improve your focus and composure for your eventual return.
Maintaining a positive mindset during recovery is a "mental marathon." Here is a concise strategy to stay on track
Reframe Your Role: Shift your identity from an "injured player" to an "athlete in rehab." Treat your physical therapy sessions with the same intensity and preparation as a game-day practice.
Set Micro-Goals: Focus on small, measurable "wins"—like regaining mobility or hitting a milestone set by your therapist—to maintain a sense of daily progress.
Stay Integrated: Combat isolation by attending team meetings or film sessions. Staying connected reinforces your identity as part of the team even while you aren't playing.
Control the Controllables: Use the downtime to master "stationary" skills, such as meditation or mindfulness, which can improve your focus and composure for your eventual return.
Thank you so much, Nik!
Eason
Updated
Deepa ’s Answer
Try some breathing exercises to help you relax. Spend 5 to 10 minutes each day meditating to clear your mind. Picture yourself healthy and back to playing your favorite activities.