Sports injuries are among the most challenging setbacks any athlete will face. After receiving much feedback about my previous blog post on tips for recovering from an Achilles rupture tennis injury, I wrote a part two follow-up with five additional tips and strategies for maintaining a strong mindset while recovering. 

Nearing 12 months after my injury, I was back to playing tennis twice a week and exercising 6 days a week. I went for my first 1-mile run.  I played tennis for the first time since my Achilles rupture injury about 5 months post-surgery, an achievement I was proud of. My foot was a little stiff, and my mobility was not where I wanted to be – but week by week, I was gradually improving. After my surgery, I was following up with physical therapy consistently – twice a week, then weekly, and then eventually every other week. Now, my recovery journey continues, and I am very happy with my progress.

As a clinical and performance psychologist, I reflected a lot on my injury recovery journey. I have worked with countless clients who are athletes and exercise enthusiasts who have struggled with the emotional impact of a sports injury. After a lot of feedback from my original article, I decided to share some additional insights and tips to help anyone with an injury stay mentally fit as you recover.

Pro Tip 1: Embrace wins as you heal. Throughout my recovery journey, I accrued small wins throughout. Being able to walk. Being able to walk 1 mile. Being able to walk 2 miles, then 3, then 5. Being able to do heel lifts and eventually being able to use my favorite rowing machine at the gym was a huge personal win. Five months post-surgery, I was finally able to start playing tennis again. Eventually, I was back to running. As you recover, make a note of gradual improvements and celebrate them. Acknowledge each accomplishment to yourself or talk about it with a family member or friend. It is helpful to know and feel like you are progressing forward.

Pro Tip 2: Find silver linings. When recovering from an injury, you invariably have time to sit around and think – and quite quickly, thoughts could veer toward feeling depressed and sorry for yourself. Looking for silver linings is an effective antidote. With less time at the gym and no time playing sports, I redirected my energy to reading books, family time, and connecting with old friends. Also, having temporarily lost my mobility, I began cultivating gratitude, one of the most effective coping skills for managing negative mood states. I started to reflect and developed an appreciation for how my body was healthy, that my injury was temporary, and how things could be much worse. My aunt always told me, “Health is wealth,” and that mantra began to ring true. Now that I am recovered and back in great shape, I carry that reminder appreciation for my health with me, and use it to make the most of every day.

Pro Tip 3: Develop new activities for stress management. There’s no doubt that exercise is one of the best ways to manage stress, but with this strategy no longer possible, it’s time to get creative with new ways to keep your stress low. Consider a new habit of reading books, drawing, writing, or other creative pursuits. I enjoyed short taking my knee scooter just about everywhere and didn’t let my reduced mobility hold me back from everyday activities I enjoyed like going to the office, gym, and local parks. What were some activities you used to love, perhaps as a child, but gave up?

Pro Tip 4: Embrace the pain of losing, and let it fuel you. There is no doubt that an injury is a loss—a loss of ability, power, strength, status, sometimes money, and much more. Painful feelings like anger, resentment, helplessness, and envy can arise following the loss. These feelings are normal and valid. Rather than crumble under their weight, embrace and channel those painful feelings into something positive. Use these feelings at the gym – doing exercises you can do. Start a habit of writing or journaling. Use these feelings to lean heavily into work, hobbies, or other productive pursuits. Don’t allow these feelings to make you miserable.

Pro Tip 5: Plan an epic comeback. One thing that kept me mentally resilient was focusing on the advantages of injury. Yes, there are sometimes advantages. With an Achilles rupture, for instance, having surgery would mean a stronger Achilles going forward and a low risk of re-injury. Four days after my surgery, I went to my office with the help of my wife. While in the cast and hopping around on one foot, my first client of the morning, who is an avid athlete, exclaimed, “What happened to you, Dr. D?” After telling him what happened, he then instantly shared that he incurred the same injury playing soccer over five years ago. This client, who is now a competitive cyclist, prompted him to retell the story about his injury recovery journey and candidly with me that they could cycle faster and harder than ever after he recovered from his injury. That got me thinking once I fully recover, with a rock-solid right Achilles, I could plan to take my tennis game to the next level. Now, one year later, I have a weekly tennis coach and have been playing even better for  more tennis hours per week than before my injury.

The Bottom Line

You can and will reach the promised land and overcome your injury. How green the grass is when you get there will depend on your attitude, mindset, and behaviors during your recovery. By managing your emotions effectively, making productive use of your downtime, cultivating gratitude, and embracing the pain of losing – you too can plan an epic comeback and come out kicking (or swinging) stronger than ever before.