Guidelines for Injured Athletes
By USOC Medical Staff
From the Spring 2001 issue of Synchro Swimming USA magazine
You have sustained an athletic injury and will be out of practice and competition for a designated period of time. As an athlete, your primary concern is getting well as soon as possible so you can return to competition. The injury did more than just physical damage; it also affected your thoughts, emotions, attitudes and images. During rehabilitation, care of both the physical and mental effects of the injury should be considered.
After an injury, athletes typically respond with a range of emotions such as denial, shock, anger and depression regarding the "unfairness" of the injury. Although this is a natural reaction, athletes need to move beyond these feelings and take steps that will positively influence the rehabilitation process. By adhering to these guidelines, athletes may be able to speed recovery and improve psychological skills in the process. Athletes and coaches will notice that these guidelines discuss skills which athletes already use to influence athletic performance.
Approach the Injury as a Challenge
As a competitive athlete, you continually face challenges that you and your coach must attempt to overcome. The same is true with injuries. Rather than viewing the injury as a crisis that must be endured, it should be seen as a challenge that you and your athletic trainer will strive to conquer. The injury can be yet another test of your desire and determination. It is most productive to approach it with the attitude, "I won't let this get the best of me."
Accept Responsibility
The injury happened to you - not your coach, teammates, parents or athletic trainers. You must assume responsibility for your rehabilitation. Others are there to help, but ultimately the hard work is up to you. Ask yourself, "What do I need to do to recover from this injury?" By assuming responsibility, you are taking control of your athletic future.
Ask Questions Related to your Injury
Not knowing what to expect regarding your injury can cause unnecessary fear and anxiety. It is important to ask your doctor or athletic trainer questions such as:
-Exactly what type of injury do I have?
-How long can I expect to be out of practice and competition?
-What is the purpose of the treatment I am receiving?
-What should I expect during rehabilitation?
-Are there aspects of practice in which I can participate that won't aggravate my injury?
By understanding the injury and knowing what to expect during the rehabilitaion process, you feel less anxiety and have a greater sense of control. Advance knowledge of the ups and downs of your rehabilitation or knowing you will experience certain sensations, eases dealing with those situations.
Maintain a Positive Attitude
As a competitive athlete, you are committed to your sport, maintain a positive focus, and concentrate on your strengths. The same holds true for injuries. To enhance rehabilitation, you need to be committed to overcoming your injury by showing up for all treatments, working hard and following the advice of your athletic trainer. You also need to monitor what you are thinking and saying to yourself regarding the injury and rehabilitation process. Are your thoughts and images positive and focused on recovery or are they negative and self-defeating? To get the most out of your daily rehabilitation, you need to maintain a positive, confident attitude and focus on what needs to be done each day.
Seek Social Support
After an injury, it is not unusual for athletes to isolate themselves from teammates, coaches and friends because they feel these relationships have changed now that they are not an "active athlete." However, it is important to maintain relationships and try to continue your lifestyle as it was prior to injury. Friends, coaches, teammates and others can be a source of strength when you become frustrated, listen when you need to vent and/or offer advice or encouragement during your rehabilitation. Knowing you don't have to face an injury alone can comfort you and ease the trauma of the injury. Try to remain an active member of the team by attending practices, meetings and competitions.
Identify Goals and Strategies
In your sport, there are probably specific goals you try to achieve. To reach these goals, you know to develop strategies or a plan to move you in the right direction. In the rehabilitation of your injury, it also helps to set goals and develop specific strategies. By setting goals related to recovery, you increase motivation and have something to focus on everyday in the training room. Furthermore, by monitoring the goals, you will notice small improvements in the rehabilitation of your injury and feel confident that you are on the right track. Work with a trainer to set realistic goals that are in accordance with the stage of your rehabilitation. Athletes have a tendency to try to speed up recovery by doing too much too soon.
Utilize other Sport Services
Mental training counselors can offer support or teach psychological skills to aid your rehabilitation. Relaxation, mental imagery and positive self-talk are skills found to be effective for injury recovery. These are skills that can be used during rehabilitation, practice, competition, and other areas of your life.
Physical training specialists are available to design workout programs to maintain your fitness level and sport skills during rehabilitation. Also, modified weight training and exercise programs can be designed based on your specific injury. Make use of the various support services that are available to assist in your recovery.
If you have questions or comments about this article or other Sports Medicine topics, please contact the USOC Sports Medicine office at (719) 578-4554.
