Mental Cues & Recovery Practices to Overcome Injury

For endurance athletes, chronic injuries are hugely daunting. Being out of action is incredibly frustrating, and the desire to push harder to overcome an injury can increase the risk of further damage. Sports injuries are always difficult to manage, as there’s the temptation to get back to training as fast as possible. However, often this is the worst thing you can do. 

One way to manage the mental fatigue these injuries cause is to shift focus. Focus on the things that you can do and move away from thinking of all the things you can’t. 

The following tips help with ways to approach chronic injuries and help you to remain positive and strong when your body needs a break.

Find an Alternative

Exploring alternative modes of movement and creating a distraction from the overall pain can help boost mindset and healing. With constant attention to the chronic injury, it can become all-encompassing. A great option is to take part in different activities that will distract your mind from the site of the pain and give it a break from the dominating feelings of the chronic injury. 

If you’ve hurt yourself running, try swimming or gentle yoga stretches that won’t affect the injured area. If these activities are too taxing, ask a medical professional for suggested exercises.

Strength Training

The primary goal of strength training is typically two two-fold: injury prevention; and a positive transfer of sport-specific strength. When injured, focusing on what you can do in terms of strength is incredibly helpful in recovering fully and successfully. 

It’s critical to address any imbalances and impairments early on with targeted strengthening of under-active muscle groups. This can be useful in recovering from and preventing injury. For rehabilitation, athletes can benefit from strength training exercises that are highly specific in terms of the muscle group and movement pattern.

Chronic Injury Massage

A chronic injury massage works wonders as it aids the release of pain and stress. However, not all messages are equal, so it’s worth going to an experienced sports masseuse or physiotherapist for the best results. Find someone who has a history of working with chronic injuries, and in particular, knows how to deal with sports injuries. 

Permanent chronic conditions last a lifetime, so putting a long-term management plan in place helps a great deal. 

Nutritional Testing

One great way to improve your recovery is to get nutritional testing through a functional doctor. Nutrient deficiencies can slow down your recovery process, as your body doesn’t have the nutrients to heal. Check out the integrative doctors at Wisdom Health, who can facilitate a process of nutritional testing.

While there are many online resources, this group is proficient in helping treat inflammation, autoimmune, and digestive disorders, including related symptoms like skin conditions, hormonal fluctuations, or mental health problems like anxiety and depression.

Eat Healthy 

Eating a healthy diet is always a good idea. But it’s absolutely vital when managing a temporary or permanent chronic condition. A well-balanced diet helps your body function properly and will aid in the recovery process. With plenty of rest and a good diet, your body has the best chance of recovering, even if not in its original state. 

Keeping a Daily Record of Pain Levels & Activity

Tracking how pain levels change over a period of time is a great way to monitor your progress. If pain levels are gradually decreasing, this is a sure indication that your management program is working. 

If nothing is shifting, or if things are getting a little worse, this indicates a need to change focus, or for further consultation with professionals. It’s easy to fall into the mental trap of becoming fixed on the chronic injury, with a feeling of no progress. 

Keeping a written record of this creates a clear view of the progression of the injury and of the healing process. It also provides a valuable resource you can refer back to, allowing you to see what worked in the past.

Deep Breathing and Meditation

Mindful practices like deep breathing and meditation are by no means new. These practices can help to reduce feelings of stress and tension, and can even reduce pain. 

Focusing on deep breathing and clearing all negative thoughts and distractions brings the focus back to the body, and allows for deeper and more mindful healing. There are exercises that help too that you can incorporate into your daily meditation practice. 

Stress Reduction

There is a strong correlation between stress and chronic pain. Limiting stress in your life will aid the healing and maintenance of pain from chronic injuries. Reducing stress is, of course, easier said than done. Find ways in your life to reduce the stress you’re facing, or take part in mindful practices to calm your body. 

Listening to music is a great option, but there are many other athletic activities that help too. Choose those that promote calm and try to remove as many stressors as possible.

Face Forward First

Whether temporary or permanent in nature, chronic injuries have a significant impact on day-to-day activities, as well as on your sporting activities. While the severity and length of an injury may differ, it’s always important to focus on the future.

Even if you spend time in a wheelchair, on crutches, or using a mobility aid, you can still stay active. It’s just your mindset that needs to shift. A winning attitude can help you overcome even the worst injuries.