Mentally Recovering From an Injury
Whether you are a professional athlete, a weekend warrior or someone that loves to workout a few times per week, suffering an injury can feel like your whole world has stopped.
A lot of people use exercise as a coping mechanism for life stresses because exercise increases endorphins, dopamine and adrenaline. These chemicals are associated with feeling happy, confident, less stressed, less anxious and even feeling less physical pain.
Take those away and it's like taking away a drug. It’s not just the physical pain from an injury that you feel but the physiological pain as well and this can have a profound impact on our emotional well-being.
Emotional responses to injury can include: sadness, isolation, irritation, lack of motivation, anger, frustration, changes in appetite and sleep disturbance. These can lead to depression, anxiety and in some cases post-traumatic stress disorder.
Physical injury and mental health are therefore closely linked, when mental health is poor recovery often takes longer or doesn’t occur. Most people focus on doctor and physiotherapy visits, on doing their rehab exercises, eating better, reducing inflammation etc, but what is often overlooked is the importance of treating or managing the psychological side.
Recovering mentally can be equally or more difficult than recovering physically but the two need to go hand in hand.
You can take a proactive approach to mental recovery by following the below actions:
1. Acceptance
Accept your current state of injury and own your responsibility for your self-care. Acknowledging the problem makes it easier to develop a solid plan for recovery. Denial of the situation will only interfere with your recovery.
2. Honor your emotions
You may feel separated from your workout buddies, out of the loop of the action and frustrated by the inability to perform. Injury is a type of loss and you should be prepared for a variety of emotions related to your change of circumstances. You may experience the five stages of grief: denial, anger, bargaining, depression and acceptance. These stages don’t necessarily happen in order and moving back and forth between them is a normal part of processing.
3. Focus on the present
Whenever we are injured we want to be better right now. Truth is injuries require time and patience to heal. Focus on the here and now and take each small step at a time rather than focusing on the distant future. Reminding ourselves that right now, in this moment, we are actively healing will help.
4. Focus on the things you can control
Control your diet, drink more water, eat healthier foods and find alternatives ways to exercise. As a coach we are always creating new ways to adapt our clients training based off any injuries or niggles they may have. For example: If you have a shoulder injury then you can always focus on your lower body and core until your shoulder has healed.
5. Maintain optimism and visualize
Healing from an injury and the time required to recover from it can lead to being overwhelmed with negative thoughts. Use positive affirmations to keep your attitude optimistic and you will find your body follows the suggestions of the mind. Visualize yourself back to full health. Your mind is a powerful healing tool and imagery has been used in healing for for centuries. By creating images in your mind, you can reduce pain and other symptoms tied to your condition. The more specific the visualization the more helpful it will likely be.
6. Set Goals
Goal setting is a good tool for anyone facing a lengthy healing process. It can help guide your behavior, create focus and sustain your momentum. It also helps us feel more in control. Hitting each small goal on the road to recovery will build self-esteem and keep your purpose or end goal clear.
7. Ask for help!
This is very important. We are hardwired to want to do things on our own and be independent-minded and asking for help often makes people feel uneasy because it requires surrendering control to someone else.
Having a coach or therapist that you can talk too can be a very helpful motivator and support system in getting you through your recovery process. Don’t be afraid to reach out to a friend, your coach or someone from your class. Most people do want to help.
Everyone is different and some people may take longer than others to come back from an injury for various reasons but one of the most important things to remember is that your situation is temporary and no matter what emotions you are feeling right now know that with work and time it WILL improve.
Equally if you see someone that is injured ask how they are physically but also consider what might be going on inside and not just on the outside. Don't just ask if they are ok without caring about the answer, be there to support them if needed.
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
Whether you are a professional athlete, a weekend warrior or someone that loves to workout a few times per week, suffering an injury can feel like your whole world has stopped.
A lot of people use exercise as a coping mechanism for life stresses because exercise increases endorphins, dopamine and adrenaline. These chemicals are associated with feeling happy, confident, less stressed, less anxious and even feeling less physical pain.
Take those away and it's like taking away a drug. It’s not just the physical pain from an injury that you feel but the physiological pain as well and this can have a profound impact on our emotional well-being.
Emotional responses to injury can include: sadness, isolation, irritation, lack of motivation, anger, frustration, changes in appetite and sleep disturbance. These can lead to depression, anxiety and in some cases post-traumatic stress disorder.
Physical injury and mental health are therefore closely linked, when mental health is poor recovery often takes longer or doesn’t occur. Most people focus on doctor and physiotherapy visits, on doing their rehab exercises, eating better, reducing inflammation etc, but what is often overlooked is the importance of treating or managing the psychological side.
Recovering mentally can be equally or more difficult than recovering physically but the two need to go hand in hand.
You can take a proactive approach to mental recovery by following the below actions:
1. Acceptance
Accept your current state of injury and own your responsibility for your self-care. Acknowledging the problem makes it easier to develop a solid plan for recovery. Denial of the situation will only interfere with your recovery.
2. Honor your emotions
You may feel separated from your workout buddies, out of the loop of the action and frustrated by the inability to perform. Injury is a type of loss and you should be prepared for a variety of emotions related to your change of circumstances. You may experience the five stages of grief: denial, anger, bargaining, depression and acceptance. These stages don’t necessarily happen in order and moving back and forth between them is a normal part of processing.
3. Focus on the present
Whenever we are injured we want to be better right now. Truth is injuries require time and patience to heal. Focus on the here and now and take each small step at a time rather than focusing on the distant future. Reminding ourselves that right now, in this moment, we are actively healing will help.
4. Focus on the things you can control
Control your diet, drink more water, eat healthier foods and find alternatives ways to exercise. As a coach we are always creating new ways to adapt our clients training based off any injuries or niggles they may have. For example: If you have a shoulder injury then you can always focus on your lower body and core until your shoulder has healed.
5. Maintain optimism and visualize
Healing from an injury and the time required to recover from it can lead to being overwhelmed with negative thoughts. Use positive affirmations to keep your attitude optimistic and you will find your body follows the suggestions of the mind. Visualize yourself back to full health. Your mind is a powerful healing tool and imagery has been used in healing for for centuries. By creating images in your mind, you can reduce pain and other symptoms tied to your condition. The more specific the visualization the more helpful it will likely be.
6. Set Goals
Goal setting is a good tool for anyone facing a lengthy healing process. It can help guide your behavior, create focus and sustain your momentum. It also helps us feel more in control. Hitting each small goal on the road to recovery will build self-esteem and keep your purpose or end goal clear.
7. Ask for help!
This is very important. We are hardwired to want to do things on our own and be independent-minded and asking for help often makes people feel uneasy because it requires surrendering control to someone else.
Having a coach or therapist that you can talk too can be a very helpful motivator and support system in getting you through your recovery process. Don’t be afraid to reach out to a friend, your coach or someone from your class. Most people do want to help.
Everyone is different and some people may take longer than others to come back from an injury for various reasons but one of the most important things to remember is that your situation is temporary and no matter what emotions you are feeling right now know that with work and time it WILL improve.
Equally if you see someone that is injured ask how they are physically but also consider what might be going on inside and not just on the outside. Don't just ask if they are ok without caring about the answer, be there to support them if needed.
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Whether you are a professional athlete, a weekend warrior or someone that loves to workout a few times per week, suffering an injury can feel like your whole world has stopped.
A lot of people use exercise as a coping mechanism for life stresses because exercise increases endorphins, dopamine and adrenaline. These chemicals are associated with feeling happy, confident, less stressed, less anxious and even feeling less physical pain.
Take those away and it's like taking away a drug. It’s not just the physical pain from an injury that you feel but the physiological pain as well and this can have a profound impact on our emotional well-being.
Emotional responses to injury can include: sadness, isolation, irritation, lack of motivation, anger, frustration, changes in appetite and sleep disturbance. These can lead to depression, anxiety and in some cases post-traumatic stress disorder.
Physical injury and mental health are therefore closely linked, when mental health is poor recovery often takes longer or doesn’t occur. Most people focus on doctor and physiotherapy visits, on doing their rehab exercises, eating better, reducing inflammation etc, but what is often overlooked is the importance of treating or managing the psychological side.
Recovering mentally can be equally or more difficult than recovering physically but the two need to go hand in hand.
You can take a proactive approach to mental recovery by following the below actions:
1. Acceptance
Accept your current state of injury and own your responsibility for your self-care. Acknowledging the problem makes it easier to develop a solid plan for recovery. Denial of the situation will only interfere with your recovery.
2. Honor your emotions
You may feel separated from your workout buddies, out of the loop of the action and frustrated by the inability to perform. Injury is a type of loss and you should be prepared for a variety of emotions related to your change of circumstances. You may experience the five stages of grief: denial, anger, bargaining, depression and acceptance. These stages don’t necessarily happen in order and moving back and forth between them is a normal part of processing.
3. Focus on the present
Whenever we are injured we want to be better right now. Truth is injuries require time and patience to heal. Focus on the here and now and take each small step at a time rather than focusing on the distant future. Reminding ourselves that right now, in this moment, we are actively healing will help.
4. Focus on the things you can control
Control your diet, drink more water, eat healthier foods and find alternatives ways to exercise. As a coach we are always creating new ways to adapt our clients training based off any injuries or niggles they may have. For example: If you have a shoulder injury then you can always focus on your lower body and core until your shoulder has healed.
5. Maintain optimism and visualize
Healing from an injury and the time required to recover from it can lead to being overwhelmed with negative thoughts. Use positive affirmations to keep your attitude optimistic and you will find your body follows the suggestions of the mind. Visualize yourself back to full health. Your mind is a powerful healing tool and imagery has been used in healing for for centuries. By creating images in your mind, you can reduce pain and other symptoms tied to your condition. The more specific the visualization the more helpful it will likely be.
6. Set Goals
Goal setting is a good tool for anyone facing a lengthy healing process. It can help guide your behavior, create focus and sustain your momentum. It also helps us feel more in control. Hitting each small goal on the road to recovery will build self-esteem and keep your purpose or end goal clear.
7. Ask for help!
This is very important. We are hardwired to want to do things on our own and be independent-minded and asking for help often makes people feel uneasy because it requires surrendering control to someone else.
Having a coach or therapist that you can talk too can be a very helpful motivator and support system in getting you through your recovery process. Don’t be afraid to reach out to a friend, your coach or someone from your class. Most people do want to help.
Everyone is different and some people may take longer than others to come back from an injury for various reasons but one of the most important things to remember is that your situation is temporary and no matter what emotions you are feeling right now know that with work and time it WILL improve.
Equally if you see someone that is injured ask how they are physically but also consider what might be going on inside and not just on the outside. Don't just ask if they are ok without caring about the answer, be there to support them if needed.
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Whether you are a professional athlete, a weekend warrior or someone that loves to workout a few times per week, suffering an injury can feel like your whole world has stopped.
A lot of people use exercise as a coping mechanism for life stresses because exercise increases endorphins, dopamine and adrenaline. These chemicals are associated with feeling happy, confident, less stressed, less anxious and even feeling less physical pain.
Take those away and it's like taking away a drug. It’s not just the physical pain from an injury that you feel but the physiological pain as well and this can have a profound impact on our emotional well-being.
Emotional responses to injury can include: sadness, isolation, irritation, lack of motivation, anger, frustration, changes in appetite and sleep disturbance. These can lead to depression, anxiety and in some cases post-traumatic stress disorder.
Physical injury and mental health are therefore closely linked, when mental health is poor recovery often takes longer or doesn’t occur. Most people focus on doctor and physiotherapy visits, on doing their rehab exercises, eating better, reducing inflammation etc, but what is often overlooked is the importance of treating or managing the psychological side.
Recovering mentally can be equally or more difficult than recovering physically but the two need to go hand in hand.
You can take a proactive approach to mental recovery by following the below actions:
1. Acceptance
Accept your current state of injury and own your responsibility for your self-care. Acknowledging the problem makes it easier to develop a solid plan for recovery. Denial of the situation will only interfere with your recovery.
2. Honor your emotions
You may feel separated from your workout buddies, out of the loop of the action and frustrated by the inability to perform. Injury is a type of loss and you should be prepared for a variety of emotions related to your change of circumstances. You may experience the five stages of grief: denial, anger, bargaining, depression and acceptance. These stages don’t necessarily happen in order and moving back and forth between them is a normal part of processing.
3. Focus on the present
Whenever we are injured we want to be better right now. Truth is injuries require time and patience to heal. Focus on the here and now and take each small step at a time rather than focusing on the distant future. Reminding ourselves that right now, in this moment, we are actively healing will help.
4. Focus on the things you can control
Control your diet, drink more water, eat healthier foods and find alternatives ways to exercise. As a coach we are always creating new ways to adapt our clients training based off any injuries or niggles they may have. For example: If you have a shoulder injury then you can always focus on your lower body and core until your shoulder has healed.
5. Maintain optimism and visualize
Healing from an injury and the time required to recover from it can lead to being overwhelmed with negative thoughts. Use positive affirmations to keep your attitude optimistic and you will find your body follows the suggestions of the mind. Visualize yourself back to full health. Your mind is a powerful healing tool and imagery has been used in healing for for centuries. By creating images in your mind, you can reduce pain and other symptoms tied to your condition. The more specific the visualization the more helpful it will likely be.
6. Set Goals
Goal setting is a good tool for anyone facing a lengthy healing process. It can help guide your behavior, create focus and sustain your momentum. It also helps us feel more in control. Hitting each small goal on the road to recovery will build self-esteem and keep your purpose or end goal clear.
7. Ask for help!
This is very important. We are hardwired to want to do things on our own and be independent-minded and asking for help often makes people feel uneasy because it requires surrendering control to someone else.
Having a coach or therapist that you can talk too can be a very helpful motivator and support system in getting you through your recovery process. Don’t be afraid to reach out to a friend, your coach or someone from your class. Most people do want to help.
Everyone is different and some people may take longer than others to come back from an injury for various reasons but one of the most important things to remember is that your situation is temporary and no matter what emotions you are feeling right now know that with work and time it WILL improve.
Equally if you see someone that is injured ask how they are physically but also consider what might be going on inside and not just on the outside. Don't just ask if they are ok without caring about the answer, be there to support them if needed.
Whether you are a professional athlete, a weekend warrior or someone that loves to workout a few times per week, suffering an injury can feel like your whole world has stopped.
A lot of people use exercise as a coping mechanism for life stresses because exercise increases endorphins, dopamine and adrenaline. These chemicals are associated with feeling happy, confident, less stressed, less anxious and even feeling less physical pain.
Take those away and it's like taking away a drug. It’s not just the physical pain from an injury that you feel but the physiological pain as well and this can have a profound impact on our emotional well-being.
Emotional responses to injury can include: sadness, isolation, irritation, lack of motivation, anger, frustration, changes in appetite and sleep disturbance. These can lead to depression, anxiety and in some cases post-traumatic stress disorder.
Physical injury and mental health are therefore closely linked, when mental health is poor recovery often takes longer or doesn’t occur. Most people focus on doctor and physiotherapy visits, on doing their rehab exercises, eating better, reducing inflammation etc, but what is often overlooked is the importance of treating or managing the psychological side.
Recovering mentally can be equally or more difficult than recovering physically but the two need to go hand in hand.
You can take a proactive approach to mental recovery by following the below actions:
1. Acceptance
Accept your current state of injury and own your responsibility for your self-care. Acknowledging the problem makes it easier to develop a solid plan for recovery. Denial of the situation will only interfere with your recovery.
2. Honor your emotions
You may feel separated from your workout buddies, out of the loop of the action and frustrated by the inability to perform. Injury is a type of loss and you should be prepared for a variety of emotions related to your change of circumstances. You may experience the five stages of grief: denial, anger, bargaining, depression and acceptance. These stages don’t necessarily happen in order and moving back and forth between them is a normal part of processing.
3. Focus on the present
Whenever we are injured we want to be better right now. Truth is injuries require time and patience to heal. Focus on the here and now and take each small step at a time rather than focusing on the distant future. Reminding ourselves that right now, in this moment, we are actively healing will help.
4. Focus on the things you can control
Control your diet, drink more water, eat healthier foods and find alternatives ways to exercise. As a coach we are always creating new ways to adapt our clients training based off any injuries or niggles they may have. For example: If you have a shoulder injury then you can always focus on your lower body and core until your shoulder has healed.
5. Maintain optimism and visualize
Healing from an injury and the time required to recover from it can lead to being overwhelmed with negative thoughts. Use positive affirmations to keep your attitude optimistic and you will find your body follows the suggestions of the mind. Visualize yourself back to full health. Your mind is a powerful healing tool and imagery has been used in healing for for centuries. By creating images in your mind, you can reduce pain and other symptoms tied to your condition. The more specific the visualization the more helpful it will likely be.
6. Set Goals
Goal setting is a good tool for anyone facing a lengthy healing process. It can help guide your behavior, create focus and sustain your momentum. It also helps us feel more in control. Hitting each small goal on the road to recovery will build self-esteem and keep your purpose or end goal clear.
7. Ask for help!
This is very important. We are hardwired to want to do things on our own and be independent-minded and asking for help often makes people feel uneasy because it requires surrendering control to someone else.
Having a coach or therapist that you can talk too can be a very helpful motivator and support system in getting you through your recovery process. Don’t be afraid to reach out to a friend, your coach or someone from your class. Most people do want to help.
Everyone is different and some people may take longer than others to come back from an injury for various reasons but one of the most important things to remember is that your situation is temporary and no matter what emotions you are feeling right now know that with work and time it WILL improve.
Equally if you see someone that is injured ask how they are physically but also consider what might be going on inside and not just on the outside. Don't just ask if they are ok without caring about the answer, be there to support them if needed.