Coping with injury and illness

It is an unfortunate reality that if we participate in any sport, it is highly likely that at some point we will experience an injury or illness that disrupts our training. A pulled muscle, a torn ligament, a chest infection – there are a myriad of things that may push us off course. I myself have experienced this in recent weeks!

Whilst injuries which derail us from our best laid training plans can feel extremely frustrating, being prepared for them can in fact help to ensure not only that we recover faster but also use the setback and recovery to our advantage. Neat, eh?! A hugely positive step in how we cope with injuries is simply an awareness and understanding that at some point, setbacks are likely to be inevitable. Acknowledging, understanding and preparing for this in advance will help you to feel more positive, confident and in control of your recovery when the time comes. Read on!

1. Allow space for the anger/frustration

An injury may not only mean that we cannot train, depending on the severity it could affect our short-medium term goals or impact participation in events that we have been working towards. Feeling upset, angry or frustrated about this is quite natural. Allow yourself a little time and space to feel these emotions and know that it is ok to do so. Keep a mindful awareness of your emotions and then start to shift your focus onto what you CAN do.

2. Control the controllables

This is the mantra that always applies! Whilst you may be unable to complete your normal training plan, there will still be actions you CAN take that will be beneficial. You are likely to find that you have ‘training time’ to fill – some of the following points and ideas will help you do this. (If you haven’t already, check out my blog post on controlling the controllables).

3. Seek appropriate expert support and learn about your injury

Depending on the nature of your illness or injury, you may need to engage support from professionals such as physiotherapists or sports therapists. The right expert will be able to help you develop a plan to get you physically back to where you need to be, and the actions/exercises they provide you can form process goals as part of your recovery (see next point!). You can also seek advice on what forms of cross-training you can continue with. Learning as much as you can about your injury, along with cause and prevention factors can also help you to start planning any training or lifestyle adjustments you might make to prevent reoccurrence.

4. Goal set your recovery

Just as you would set goals for your training, ensure you review and set process goals for your recovery. What actions do you need to be taking each day/week/month to get you where you need to be? What can you focus on now that may help you once you are able to train again? (Not sure what process goals are? Check out my blog post on goal setting). Your goals may include actions around physical rehabilitation, appropriate cross training, nutrition or mindset.

5. Stay engaged with your club/team/training partners

For many people a big part of sport is the social aspect, whether you play a team sport, or an individual sport and are part of a club. The loss of this can make injury or illness feel even worse – a double whammy! To help combat this, it is a great idea to stay involved if you can. Perhaps go along and observe training, offer to be referee, provide coaching or advice to others, support your club or team mates. Maintaining this contact will help keep you connected to the sport and provide a mental ‘buffer’ to feelings of isolation that injury can bring.

6. Review diet/nutrition

As I noted in point 4, one thing which we can often still focus on when we are injured is our diet and nutrition. Additional time we may have due to reduced physical training can be a great time to step back and assess our performance as a whole. Nutrition may be one aspect of this. You can consider both whether it needs adjusting to help promote recovery, and whether there are any changes that would be beneficial once you are recovered. As per point 3, do seek support from a professional where this is appropriate.

7. Practice mental skills

Whilst they should be (no bias here of course!) psychological skills are often not prioritised as much as physical skills in day-to-day training plans. Shock horror! Periods of injury can often be a perfect time to place more focus on these. Practicing imagery and working on focus of attention activities can be good place to start, and relaxation techniques are also beneficial to practice. You may additionally find that you are struggling with unhelpful thoughts, such as “why me” or “its not fair”, that you need help to manage. A sport psychology professional will be able to assess your individual circumstances and support you with a tailored plan.

8. Don’t push too hard, despite the temptation!

When injured it is understandable that we want to ‘get back’ to participating in our sport as soon as possible. Whilst it is good that we focus on what we CAN do, stay positive, and approach our recovery with confidence, it is also important that we do not rush. Pushing ourselves too hard, or too fast, whilst tempting, may result in a longer recovery period. Listen carefully to how your body feels and heed the advice of any experts you engage.