Column 19, August 2009

How to bounce back from injuries

Like many competitive runners, I feel like running is part of who I am, part of my identity. If I really think about, I would say I use running to lift my spirits, to calm my emotions, to feel ‘free’, to increase my confidence, to get closer to the world, and to test my speed and endurance.

But it’s not until I’m injured that I contemplate, and realize how much emphasis I place on this one simple action.

Many people (and even more so athletes) suffer an identity crisis when, due to injury, they are unable to play the sport they love on a daily basis.

Negative feelings can include frustration, anger, boredom, fear, anxiety, lack of self-confidence, confusion, loneliness, and in some cases -as Steve Gurney will attest - even depression and suicidal thoughts.

Research in the past has focused on rehabilitation from a purely physical point of view; we discuss physical causes, physical symptoms, and physical therapy.

It is being emphasized now that our thoughts and emotional state also play a large part in our recovery from injury. Britt Brewer, a professor of psychology in the US says research shows “…people battling sports injuries tend to have slower or less satisfactory recoveries when they are stressed or depressed”.

The exact reasons are not yet understood but theories include; athletes with more positive outlooks may adhere to physical rehab better, and depressed moods may generate an immune response that compromises recovery from injury.

Here are a few techniques to help you cope more effectively with injury, and bounce back faster:

1. Be an optimist and realist

Dr Kerry Spackman, in his book ‘The Winners Bible’ suggests people need to be optimistic but also realistic in terms of the effort involved to successfully achieve any task ahead.

There is no point just wishing your injury would improve, you have to have a clear, realistic plan combined with an ‘unshakeable belief’ that you will find a way through. (see 3)

2. Don’t let sport alone define who you are

The more strongly people identify themselves as an athlete, the more they will suffer psychologically from sports injuries.

However realizing that all of us are so much more than this is hugely important. A marathoner could affirm to themselves “I am not just a runner, but a person who loves to run”.

Use this period of time as an opportunity to get involved with interests/hobbies you normally lack time for.

3. Get a clear understanding or your injury and rehab

Not knowing can cause anxiety, as we may turn minor injuries into major worries if we are uncertain of the prognosis. Discuss best and worst-case scenarios with your rehab team, plus the most effective techniques to a full recovery.

Find out what cross-training you can safely do to keep your fitness up, and then set realistic targets - a technique which can accelerate recovery.

4. Social support

Don’t cut yourself off from people. Spending time with optimistic, encouraging people can help you cope better. Whether these people are involved in your sport, or completely separated from it is a personal choice.

5. Be productive with your extra time

Fill your time with productive ‘healing’ activities to prevent you falling into unhealthy habits such as poor eating habits, erratic sleeping patterns and over-consumption of alcohol, all of which will delay recovery.

6. Gain a newfound passion for your sport

Steve Gurney, in his book ‘Lucky Legs: What I’ve Learned About Winning & Losing” makes a poignant statement when he says “..we don’t appreciate summers unless we have winters”.

The more I read of successful athletes, the more it seems that a major setback is often the catalyst to even greater achievements. Maybe we learn to appreciate the gift of doing what we love.

Marnie Oberer :-)

Recommended Reading: ‘The Winners Bible – Rewire your brain for permanent change’ - Dr Kerry Spackman, The Winners Institute 2009.