Sports Injury

Welcome to our Sports Injury section, where we explore the often-overlooked psychological aspects of athletic injuries. While physical rehabilitation is crucial for recovery, the mental and emotional toll of an injury can be equally significant. Athletes frequently face anxiety, frustration, and a loss of identity during their recovery journeys. Here, we delve into the complex interplay between mind and body, offering insights into coping strategies, mental resilience, and the importance of psychological support. Whether you’re an athlete navigating recovery or a coach seeking to support your team, our resources aim to empower you to understand and manage the psychological challenges that come with sports injuries. Join us as we foster a holistic approach to healing and performance.

Factors that Play a Role in Recovery

Psychological Factors that Influence Response to Sports Injury: Personality, Motivation, & Mental Health.
Sociodemographic Factors: Gender, Age, Culture, Ethnicity, Socioeconomic Status, Sport Experience.
Physical/Biological Factors: Use of Ergogenic Aids, Health and Recovery status, Disordered Eating, Genetics.
Situational Factors: Sport Factors: Sport Type, Level of Competition, Timing of Injury, Playing Status, Scholarship/ Contract Status.
Social Factors: Teammate Influences, Coach Influence, Family Dynamics, Sports Medicine Team Influence.
Environment Factors: Rehab Environment, Sport Ethic.

Different Aspects of Psychology Relating to Sports Injury

Athlete's emotional reaction to getting injured.
The factors which influence the extent to which the athlete does what the physiotherapist recommends (injury rehabilitation).
The various mental skills which can be used to maintain a positive attitude during the recovery period.

Psychological Methods for Sports Injury Recovery

We will be using techniques such as breathing, visualization, imagery use, mindfulness and relaxation training, motivation, SMART goal setting, therapeutic journaling, self talk awareness (few sections below), cognitive behavioral therapy, and more.
(Click on the underlined titles to view)

Questions Practitioners Would Ask an Athlete

What implications, if any, might the injury have for you?
What can you learn from this injury?
How can this injury help you better understand your personal capabilities?
How can this injury help you progress in your sporting career or life outside sport?
In what ways might this injury hold positive implications for your personal relationships?

Risk factors Making Young Athletes Prone to Injury

Perceived stress symptoms
Emotional instability.
Communication with coaches and trainers. High quality communication with coaches is related to injury reduction in risk. 50% of injured athletes do not comply with the recommendations of their physiotherapist!
Self esteem/ personal identification response to sports injury.
Lack of mature coping strategies. Learning who your coping resources are is a massive component in our rehab process.

Personal Words Relating to Sports Injury

I understand your pain, feelings, and motivation when it comes to getting injured during sport. I have broken bones and played soccer tournaments with a cast on (yes a cast while playing goalie) to prove I was good enough to play. A 99% rare break in my finger two weeks before starting my first college season that forced me to red shirt. I can't tell you how many times I ignored my doctors recommended recovery plan or lied to my parents about my pain so that I could go play and support my team. I am not saying that is the right thing to do but rather expressing my connection to what you are feeling when an injury occurs in a sport we are so passionately in love with. It sucks but the mindset should be viewed like a staircase. When you get injured you are not going back down the steps but rather staying on the step you were at and then recovering until you feel like you can ascend up those stairs again.

Pros & Cons to Sports Injury

Pros

A range of positive adaptations have been reported in a sports injury context, for example physical (strengthening weaker body parts, improved fitness), social (opportunities to engage with non-sport peers), psychological (enhanced mental toughness), and technical/tactical ones (improved game strategy or tactical awareness) (Hurley, 2007).
Some athletes experiencing traumatic events report positive experiences, such as a greater appreciation for life, strengthened social relationships, and enhanced life meanings (Crawford, 2014).
Items reflecting dimensions of sport-injury related growth: personal strength, improved social life, health-related benefits, sport related benefits, and social support and recognition (Gledhill & Forsdyke, The Psychology of Sport Injury, (pg 79-80), 2021).
Knowledge and prior experiences enabled athletes to recognize that injury was a part of the sport experience.
Perceived social support was deemed to be incredibly important in helping injured athletes learn who in their support network could or would help if needed. This will lead into our next section below.

Cons

Many athletes interpret severe sports injury as a major negative life event and sudden sports injury as a contributor to poor mental health in athletes (Gorcynski, 2019).
Sports injury is a risk factor for depression within student athletes, elite athletes, professional athletes, and others. Depression contributes to other responses (adverse alcohol, substance abuse, sleep disturbance) in athletic populations (Gouttebarge, 2019).
Fear of re-injury can subsequently increase the risk of re-injury due to avoidance or reduced effort. Athletes experiencing this fear of re-injury may be hesitant to fully engage within rehabilitation activities (Forsdyke, 2016).
Injured athletes report more severe generalized anxiety disorder (GAD) symptoms than non-injured athletes (Reardon, 2019). Re-injury anxiety can be caused by surgery, timing of the surgery following injury, the requirement to perform injured body part and concerns over rehabilitation setbacks (Arden, 2013).
Athletes are often reluctant to adopt help-seeking behaviors, with the stigma attached to mental health being the most significant behavior. Fortunately, humans are becoming more accepting of the present mental health issue around the world.

Reaction to Injury

Injuries can be pivotal moments in an athlete's career, triggering a complex array of emotional and psychological responses. From shock and denial to frustration and anxiety, the journey through injury often parallels the physical recovery process. Understanding these reactions is crucial for effective rehabilitation and mental well-being. Sports psychology offers valuable insights into coping strategies, resilience building, and the importance of maintaining a positive mindset during recovery. By addressing the emotional challenges of injury, athletes can not only heal physically but also emerge stronger and more mentally prepared for future challenges.

Phases of reaction to a sports injury_edited.jpg

It is natural to go through these reactions after experiencing a injury in sport. It is okay to be upset and depressed after the injury but how long are you going to dwell on those negative emotions? The earlier you attack your rehab or recovery, the quicker you get to be back on the field/court. The earlier you can accept what has happened, the quicker we can flip your mindset so you come back stronger mentally and physically. After you acknowledge what is the past, you can start planning for your future in regard to recovery plan, establishing a solid social support, and following your physiotherapists recommendations.

Social Support Post Injury

Importance of Social Support

Social Support is provided by a coach, family members, teammate, manager, physiotherapist, friend, etc. This person has to be able to listen well, give sympathy, assist in the process of adjustment and future optimism. Research says athletes who get this support process right tend to be the ones who recover well from injury and return to their sport with confidence and enthusiasm.

Type of Social Support Injured Athletes Need

We have to give the correct types of support at the right time and in the right amount.

Emotional: caring and comforting

Esteem: encouragement and positive feedback

Tangible: practical assistance and services

Informational: advice and guidance

Also encourage the athlete to develop personal self-support.

How Social Support Helps Injured Athletes

Influences return to sport outcomes through its relationship with injury related stress and motivated behavior. High quality social support may lead to greater adherence to injury advice and guidance.

What appears to be most important to injured athletes is not the quantity or type of social support activity, it is what this activity says about how the provider regards them and their relationship.

Self Talk

Self-talk is a powerful tool that can shape an athlete's mindset, influence performance, and enhance recovery from injury. It refers to the internal dialogue we all engage in, and for athletes, it can be the difference between success and struggle. Positive self-talk boosts confidence, sharpens focus, and cultivates resilience, while negative self-talk can lead to doubt and anxiety. Some practical applications are pre-performance routines and the recovery from an injury.

Types of Self Talk & the Impact on Performance

Positive Self Talk: encouraging and motivating statements that build confidence. ("I can do this!")

Negative Self Talk: critical or discouraging thoughts that can undermine performance. (Ex: "I always mess this up.")

Instructional Self Talk: focuses on specific tasks or techniques during performance. (Ex: "Stay calm and breathe")

Self talk directly influences an athlete's focus, motivation, and emotional state. This positive self talk can enhance performance, while negative self talk can lead to anxiety and decreased effectiveness.

Examples of Positive & Negative Self Talk Relating to Sports Injury

Examples of positive and negative self talk relating to sports injury_edited.jpg

Techniques to Develop Positive Self Talk & the Benefits of Positive Self Talk

Awareness: recognizing and monitoring your internal dialogue is the first step.

Reframing: learning to challenge and replace negative thoughts with positive alternatives.

Affirmations: creating and repeating positive statements tailored to your goals and challenges.

Benefits: Increases self confidence and resilience. Reduces anxiety and stress. Enhances focus and concentration. Promotes a growth mindset, encouraging athletes to view challenges as opportunities for development.

Ievleva & Orlick (1993) 'Mental paths to enhanced recovery'. In Psychological Bases of Sport Injury.

Self Talk Continued

How You Can Change the Negative Self Talk Into Positive Self Talk.

Performance Review List

A performance review tool that I like to use is the Performance Review List. Acknowledge how you discuss yourself and your performance. If you would like a copy of this, just reach out to me via email but I think it's pretty simple to construct from scratch. Grab a piece of paper and in the first 3 lines, write, "Competition, Venue, Date/time". Fill that out. Next, you will write, "Good points list", and 6-8 lines below that you will write, "Bad points list". You will be reflecting on your previous performance by gathering all the actions you performed well and all the actions you performed poorly. After gathering all of those points you will begin by reading the bad points list first. Review and consider how the elements on it can be improved in the future. Get some positives and grow from this performance. You will then tear off and throw the bad points list away in the trash/recycle and forget it. Proceed by reading the good points list and recall the positive feelings associated with these successful elements of performance. Remember how it felt to perform this way. Keep this list and insert it in your training diary or pin it next to where you get ready.

Example performance review list for a tennis player

Good Points List

High proportion of first serves in.

Stayed focus on deuce points.

Stuck at game plan well.

Backhand slice was great.

High volleys are really improving.

Bad Points List

Dropped head for several games in first set.

Second serve was quite weak into advantage court.

Attacking lobs not deep enough.