Overcoming the Mental Hurdles of Sports Injuries

Introduction

Injuries are an unfortunate reality for many athletes, but the psychological impact can be just as challenging as the physical recovery. The road to recovery isn’t just about physical rehabilitation; it’s also about maintaining mental resilience and finding ways to stay motivated.

After an injury, many athletes need to attend physical therapy to recover and strengthen the injured area. But, what many athletes do not consider is that it’s just as important to recover and strengthen one’s mind after an injury before returning to sport.

That’s where a doctor of sports and performance psychology can come in. 

I recently interviewed Dr. JoAnne Bullard, a certified mental performance consultant through the Association for Applied Sports Psychology. Dr. Bullard works as an associate professor for Rowan University’s Health and Exercise Science Department, helps coordinate the sports psychology programs, and serves as Rowan Athletics’ NCAA Faculty Athletics Representative. In addition, Dr. Bullard runs Absolute Fitness Performance Psychology, a performance psychology consulting business where she works with teams and individual athletes. 

Throughout our conversation, Dr. Bullard shared valuable insights on how injured athletes can navigate the mental aspects of rehabilitation and the return to sport process to become not only physically stronger, but mentally stronger.  

Addressing Psychological Readiness 

One of the biggest challenges for an athlete post-injury is feeling physically ready, but not mentally prepared. Dr. Bullard emphasizes that physical clearance does not necessarily correspond with psychological readiness, and some athletes experience “...feelings of issues with self-worth, and may struggle with the aspect of self-compassion and what they went through throughout that injury process,” which, “can play a big role in how they view the return.”

Many athletes also “...struggle with confidence issues, fear of reinjury, someone taking their spot…” etc., all factors that determine one’s readiness to return to sport. 

Injured athletes don’t have to feel alone in their physical and psychological recovery process. Athletes who regularly visit a physical therapist or performance trainer build rapport and a strong sense of trust with those individuals, allowing them to be open and honest with their feelings about returning to sport. If an athlete seems less eager or nervous to return, the PT or trainer can recommend connecting them with someone on the psychological side.  

Coping with Pressure and Expectations

The pressure to return to play quickly can take a significant toll on an athlete’s mental state. While every athlete is different, it comes down to two things — the reality of the injury, and the timeline of the injury. Most athletes want to recover as quickly as possible so they can get back to doing what they love most. However, some athletes feel a ton of pressure to return to their sport before they’re ready. 

Dr. Bullard explained, “Depending on the severity of the injury, too, and how the athlete perceives the injury, it impacts their willingness to accept the injury. And I think that acceptance of the injury is a pivotal part in everything because if you don't accept the fact that it happened — that doesn't mean you have to like the fact that it happened — but the fact that you are injured…that's going to impact the way you go through your rehabilitation.” 

As harsh as it may be, not every injury guarantees a speedy recovery. An athlete’s ability and willingness to accept the injury is the first step toward coping with it. From there, they can work towards recovering both physically and mentally, without the pressures and expectations.

Incorporating Proactive Coping Strategies 

Rather than waiting until after an injury occurs, Dr. Bullard emphasized the importance of proactive mental preparation. She explained “...just like we think about the physical side of an athlete, incorporating prehabilitative exercises to offset the likelihood of injury or prevention of injury, we can do that on the mental side too, right? By working on developing certain aspects of our psychological well-being, and doing that proactively, instead of only reactively.”

Strategies such as visualization, imagery practices, mindfulness (journaling, meditation, deep breathing exercises), and goal-setting can help athletes build mental resilience tremendously. 

Goal-setting is one of the best practices an athlete can incorporate into their routine. Not only is it important for the physical side of rehabilitation, but also the psychological side. An athlete will set specific physical goals with their physical therapist, but what about goals not related to PT? Creating goals outside of physical therapy — like getting more sleep or eating healthier — assists in one’s recovery process and ultimately benefits one’s everyday life. 

Importance of Social Support

Dr. Bullard also provided guidance for athletes facing injuries through various levels of sport and stages of life. Despite the differences, Dr. Bullard highlights the importance of social support, whether it be family, friends, doctors, coaches, trainers, etc. throughout the rehabilitation process.

At the middle school level, young athletes often rely on parents, guardians, or siblings for transportation to and from rehab sessions. This can be very stressful for a young adolescent and they must learn to manage the pressures of these demands. 

Dr. Bullard also explains the unique challenges high school athletes face in hopes of continuing their careers in college, as injuries can disrupt the recruitment process. Similarly, college athletes face challenges with transition periods and potential career-ending injuries. Throughout these challenges, the support from one’s family and friends is essential. 

Across all ages, she stressed the need for injured athletes to accept the reality of their situation, rather than denying or resisting it. Dr. Bullard described it as a “mindful athlete approach,” which is a crucial first step in navigating a successful rehabilitation process, both physically and mentally. Every injury is unplanned, unexpected, and out of one’s control. Whether it’s a young up-and-comer or a seasoned veteran, injured athletes can benefit from Dr. Bullard's individualized approach to supporting their return to sport in the best possible headspace.

For more information on working with a doctor of sports and performance psychology, you can schedule individual or group/team performance psychology sessions with Dr. Joanne Bullard’s consulting business, Absolute Fitness Performance Psychology, at:

www.absolutefitnesspsychology.com

absolutefitnessllc@gmail.com

609-335-6082

Conclusion

Navigating the psychological challenges of sports injuries requires a complex, individualized approach. By addressing mental readiness, managing expectations, and incorporating proactive coping strategies, athletes can enhance their overall recovery and increase their chances of a successful return to play. 

One’s physical therapist also must understand not only their patients physical strength but also look at the mental side of the athlete and recognize when to refer out. Here at Trifecta, we treat the whole person, not just the physical side of the athlete. We work to ensure each individual sets goals and hits those goals, while being in a positive, encouraging environment.

If you are in need of physical therapy, call to learn more or book a session with us today!

856-347-0333

Written By: Brenna Lamon

Social Media Intern