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Sidelined With An Injury?
By: Leslie Cordova, MA, CSCS |
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How to cope for an effective come-back
It is estimated that 17 million sports injuries occur each year in the United States alone. The impact of injury exceeds the physical; it can also harm a female athlete’s confidence, self-esteem, and sense of identity.
CHALLENGES AND QUESTIONS
The biggest challenge after an injury has to deal with the mental side of sport. A female athlete has to overcome any fears about returning to the playing environment and re-gain her confidence. Most athletes worry about their complete recovery and re-injuring themselves. They also usually feel timid about full performance until they can gain total confidence in their recovery. Another side of the mental struggle is dealing with the time off from sport. Being sidelined may cause feelings of depression, isolation, uselessness, and frustration.
Some common questions and fears an athlete has when dealing with an injury include: Who am I now that I can’t play my sport? Will I still be part of the team? Will I be able to comeback completely after rehab? What do I do after rehab and before returning to competition to ensure my success? Am I going to have to work extra hard to catch up with everyone else? Did I lose everything I worked for? Am I going to be able to return to my performance level? Am I going to get re-injured again while competing? These questions are completely normal; however, there are strategies an athlete can use to deal with the negativity of these questions to create a positive mindset.
COPING STRATEGIES
Having poor coping resources can lead to a long, depressing transition and a higher chance of re-injury. It is important for athletes to utilize healthy and productive coping strategies. There are techniques an athlete can use to avoid the struggle with fears, worry, or uneasy feelings. By using these techniques athletes can learn how to make a smooth transition from competition to injury to rehab to competition again. If an athlete can take a more positive attitude about injury to lower their anxiety and hesitation in returning to competition, confidence will increase and sports will be more enjoyable.
There are two types of coping strategies that are effective: problem-focused coping and emotion-focused coping. Problem-focused coping deals with the problem and includes: researching information about the injury, finding treatment options and resources, setting goals for recovery, and committing to a rehabilitation plan. Emotion-focused strategies deal with the emotions and includes: effective self-talk, reframing, relaxation techniques, and imagery.
WHAT CAN I DO NOW?
Following are some examples of strategies you can use now to deal with your injury and create a positive comeback to completion:
• Enlist Support- Doctors, trainers, physical therapists, sports psychologists, nutritionists and strength coaches will give you all the information you need to succeed in your rehab. Ask them as many questions about your injury and recovery as possible. Let them know any of your concerns. Interview someone who had the same injury so you can know what they went through and their success. Keep a journal yourself; put your thoughts and emotions down on paper. Seek emotional support from your family and friends. It’s extremely important to have fun during this time. Do activities that make you laugh, smile, and feel great. Stay involved with your coaches and teammates as much as possible. Go to all practices, competitions, and team events. You are an important part of the team and they need your motivational support too!
• Effective Goal Setting- Goals should be S.M.A.R.T, (Specific, Measurable, Action-Oriented, Reasonable, and Time-oriented). Work with your doctors, trainers, and coaches on writing your goals. Be realistic and optimistic. Set specific tasks and perform them step-by-step. Be patient, and the results will follow!
• Adherence to Rehab- Listen to your doctors, trainers, and coaches. Trust their knowledge and expertise. A lot of athletes get frustrated and think they have to do “more” or something different. Being coachable is the number one quality of any athlete, regardless if they are rehabilitating or competing. Be accountable and trust the process!
• Imagery- Visualize yourself executing your rehabilitation exercises and your athletic performance. See your injury being healed. Feel the healthy sensation and confidence throughout your body. Mentally rehearse a successful rehabilitation and return to competition. Your body will thank you for it!
• Relaxation- Meditation or deep breathing will help the body heal from the inside out. It calms down the whole body and mind to facilitate a positive flow of energy. This helps to manage pain and stress (a negative energy). Relaxation helps increase the productivity of imagery. Try deep breathing- Inhale and count to three slowly, then exhale and count to three slowly. Try doing this for 5 minutes
• Reframing & Positive Self-Talk- Change your negative thoughts/questions into positive ones by changing the way you think about specific situations. Identify the problem and the negative thought associated with it. Reframe that negative thought into a positive one. Write down the new positive thought and repeat it throughout the day or whenever the negative thought pops into your head. Repeat this until that positive thought is part of your everyday thinking!
• Healthy Lifestyle- Drink water throughout the day (1/2 your body weight in ounces); eat every 3-4 hours; consume plenty of fruits, vegetables, and protein (chicken, fish, nuts, etc.); and get plenty of REST. Minimize stressful situations and prepare your calendar for effective time-management. This gives your body the best environment for recovery!
Make sure you have a great recovery experience by following the strategies above. Have confidence in your body’s ability to heal. If you take care of yourself mentally and physically, you will be more than ready to return to competition. Take this time to appreciate the process and the new awareness you have of your body and mind. This will increase your performance at the sport you love!
TIPS FOR COACHES:
Coaches are extremely instrumental in the healing process of the athletes. Following are some examples of what coaches can do to make the “healing time” a productive and beneficial experience for themselves, the team, and the athlete.
• Team Involvement- Keep the athlete involved with all team activities and practices. Think of the athlete as an “assistant coach” and another set of eyes. Give the athlete coaching duties or stats recording. Let her know you value her sport knowledge and experience. This gives her a valuable role, she will bring more insight to the team, and she will most likely learn more by teaching or coaching. Allow her an opportunity to participate in a “pep talk” before competition.
• Support Rehab- Assign different team members to accompany the athlete on some of her rehab sessions for motivation and support. This adds to the camaraderie and team building of the sport. Everyone involved will learn new training techniques, body mechanics, and overall body knowledge. Also, as a coach, visit the athlete often in the training room or in rehab. Remain current on her progress and help her set her rehab goals. Be supportive and encouraging through her daily commitment to her rehab.
• Education and Communication- Teach the athlete different ways to motivate and support their teammates. Give her special projects where she can leave inspirational quotes or cards for her team. Educate and communicate with the parents and the athlete about the progress of the rehab and steps to aid in the healing time.
• Trust- Trust the trainers and doctors that they are experts in their field. They are doing everything to make sure the athlete returns to their sport healthy, strong, and ready to compete. If you have a question or concern about the rehab, talk to the professional separately. Do not discuss any conflicts in front of the athlete. The athlete needs 100% trust and confidence in the rehab, it is not beneficial to put any questions or doubt in her mind.
• Appreciate the Experience- Understand that the athlete can learn a lot about herself during this time. It is a very valuable time of self-discovery, appreciation, hunger, and re-connection with love of the sport. As a coach, you can help the athlete to understand and appreciate this experience. It is extremely important to not put too much stress on the athlete on their performance when they return. When an athlete feels pressure to perform and that she is carrying the load of the team upon her return, the likelihood of another injury increases because of the stress held within the body. So let the process happen in its own time.
Returning from an injury is a terrific learning opportunity for all people involved- the athlete, the coach, the team, the professional support staff, and the parents. Value this time; know that the athlete will become a better all-around athlete with her deeper awareness of mental and physical training. By utilizing the tips mentioned above, the athlete will appreciate the journey for her effective come-back!
ABOUT LESLIE:
Leslie Cordova, MA, CSCS, is a fitness, movement integration, and athletic performance coach, specializing in training female youth and young adults. She is on the Panel of Advisors here at Female Athletes First and she is currently studying to receive her PhD in Sports Psychology from the University of San Diego in California. She offers customized training programs for female athletes based upon age, specific goals, sport, schedule, and orthopedic conditions/injuries. Leslie offers individualized on-line coaching, consulting, teleseminars, team training, biomechanical and postural analysis, motivational talks, and performance clinics. For more information on training with Coach Cordova, go to www.xplosivestrength.com or email her at leslie@xplosivestrength.com.
References: 1. Lavalee, D. & Wylleman, P. (2000). Career Transitions in Sport: International Perspectives. West Virginia University.
2. Murphy, S. (2005). The Sport Psych Handbook. Human Kinetics, Inc.
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