How To Heal an Injury and Your Mind (Part 4)

8 Tips on Getting Back to Sport

Return to sport is scary, and the fear of reinjury, along with changes in body mechanics, burnout, depression, identity changes, pain that lingers, etc. are all reasons some athletes are never the same or as “dominate” as they were before injury (OBJ is a prime example here). Our bodies change, adapt, and sometimes that means limitations (mentally and physically). I write this as I deal with my own limitations and fear of reinjury. I began reintroducing running and lifting a few weeks ago. At the beginning, both made my injury feel worse - had back pain and was a bit bed ridden here and there for a day or so. Working though the pain AND the fear is way more challenging than one may think because sometimes we have unconscious responses, i.e., our body and muscles are tight (trying to protect you) and we don’t realize it or the conscious responses of not wanting to be injured again - sitting the sidelines - and dealing with BS pain after a brutal surgery and recovery process. When you think about this for a second, this is exactly what the brain does when it experiences trauma. INJURY IS TRAUMA TO YOUR BODY. I think people forget this and expect it will just be easy to push through. Well, if any one of you have been through something traumatic, you know what I am talking about. The Body Keeps the Fucking Score. And it doesn’t want you to let go of your defense mechanisms - safety is key.

Lately, I have been wanting to play volleyball so badly, but I also have had to check my ego and my body’s readiness to compete. Although, now, I have competed in a few games in the past month, and they have felt great TBH, I still have to listen to my body the days it isn’t feeling strong enough for that level of competition. This is why working with a rehab team you like and trust is so important to recovery. They are there to help guide you on when you are ready to return to sport…and when you’re not. They, along with your sport psychologist, can also help you work through the mental blocks that keep you from being able to move freely, without fear, doubt, and hopefully, pain.

Below are my tried and true 8 tips to get you back into your sport/the gym with less anxiety and fear and increased confidence and mental toughness:

My best advice for the return to sport is this:

1. Listen to your recovery team (Physical Therapist, Sport Psychologist, Chiro, etc.) and follow your surgeon’s protocol

2. Read my previous blog on the 5 Tips To Overcome The Fear of Reinjury here

3. Check your ego - I know you want to crush it and get your body and sport back to where it was, but it will come, I promise! When you’re cleared, I recommend continuing your PT exercises on your own at the gym, along with some of your pre-op exercises you love to do. Don’t forget to drop the weight, watch your form, use assistance and modifiers, as needed, and engage that core

4. Understand that some aches and pains are normal (scar tissue breaking up, lactic acid build up, muscles finally working again that haven’t worked in a while, etc.). Stretching, keeping a recovery focus pre and post workout, keeping a journal or log of good and bad days regarding pain levels so you understand HOW YOUR BODY responds to different exercises, environments, etc.

5. Don’t be afraid to ask questions or state concerns you have about your rehab process. You are the patient. You know your body better than ANYONE else. A good team will listen and adjust to you

6. Take return to sport slow. You aren’t going to have your best game, practice, session, etc. the first time back necessarily (but props if you do)! I had a great first game back - and it felt great - but I still have to listen to my body on the days it maybe can’t perform at that level. This is a good time to watch film, work on fundamentals, and more stationary skillsets that are equally as important to your game

7. Continue physical therapy as long as you can, I know it is not ideal and you’re ready to move on, but having someone watch your mechanics and work on muscles you probably don’t use in your own gym/sport routine is essential for full body strength and health, as well as injury prevention

8. Identify intrinsic and extrinsic motivators for your body’s health and your return to sport. What is going to keep you motivated to follow the protocol, gain muscle and endurance back despite feeling like a super weenie hut jr., and prevent reinjury?

I would like to thank Athletico Physical Therapy in Dallas and my orthopedic surgeon, Dr. Joshua Harris, and his team at Houston Methodist Hospital for a successful surgery and recovery.