Recovery is about more than healing muscles and ligaments. Health experts explain how to navigate the emotional side of injury, maintain motivation and come back feeling mentally as well as physically stronger

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As a mother of three football-mad sons, I’ve lost count of the number of times over the years they’ve ended up in A&E with strains, torn ligaments and broken bones. I’ve seen the pain they’ve endured and the recovery process and it has not been pretty.

From frustration and anger to exhaustion and a knock of confidence, the mix of emotions has been vast and tough both on their bodies, but also their minds.

Not being able to play the sport they love, find a comfortable position to sleep in and have their routine disrupted had a detrimental effect on their well-being and these factors are synonymous with many people facing injury.

According to psychologist Daria Zalivnova http://dr.darrymore.tilda.ws/psychologist-zalivnova it’s easy to fall into a downward spiral when you are recovering from a sports injury.

“When active people get injured, they don’t just lose movement, but they lose structure, they lose their primary way of managing stress. Imagine: your sleep goes, your mood drops. You start questioning everything. And no one warns you about that part. They just say “rest” and “ice” and “be patient.”

But your brain doesn’t get the memo. It’s still running on full speed, trying to solve a problem it can’t fix. And that mismatch being mentally active while your body is forced into stillness – is what makes injury so exhausting.”

Her advice is to try and turn the dial and calm the mind down by letting your sadness show. “That’s not dramatic, it’s being honest. And it’s the first step toward actually processing what’s happening, not just pushing through it.

“You’re not just healing a muscle. You’re healing a loss of identity, of routine, of the thing that made you feel like you. When exercise is how you manage stress, how you feel in control, how you connect with yourself, losing that is not a small thing. It’s a disruption to your entire nervous system!

“Progress isn’t linear, so don’t measure it in miles or reps right now – it’s not going to look like that. Measure it in something else. For example: how did you sleep? how did you speak to yourself today? did you let someone help you? Those are real metrics. Yes, they feel small, but they’re not. They’re the only things that actually move the needle when you’re stuck in recovery.

“And honestly? This time off is working on your mental game. I know that sounds like a cliché. But it’s true. When you’re active, you rarely have space to just sit with your thoughts, to practice breathwork, to visualise, to work on your internal dialogue. This is that space. Use it! When you come back, you won’t just be physically stronger – you’ll be mentally tougher. That’s an advantage you didn’t have before.

“And one more thing. Injured athletes isolate – it’s a pattern I see all the time. They don’t want to be a burden. They feel like they should handle it on their own. But recovery isn’t a solo project. Let your trainer, your physio, your friends, your therapist in. You don’t have to carry this alone. Connection is part of recovery too!”

Track your rehab

Tracking your rehab, in the same way you used to your sporting goals, is one way of helping to keep your chin up during your recovery process. This is an important tool that health coach Avigail Lev, founder of the California coaching and recovery clinic https://bayareacbtcenter.com/  suggests to her clients.

“The reframe that actually lands with women who train is this: recovery is your new event. You don’t stop being disciplined, you just redirect it. Track your rehab the way you’d track a training block, set recovery PRs, and channel the same competitive drive into mobility, sleep and consistency instead of fighting it.

“People who do this recover faster and stay far saner, because they’re not white-knuckling through an empty void — they’ve got something to be good at again.”

And like Daria Zalivnova advises above, Avigail Lev also points to being open about your struggles as a good way of healing.

“It helps to be honest and tell others around you how you are feeling, about what’s actually been taken from you, because for a lot of women exercise isn’t a hobby, it’s identity, and it’s also their main coping tool. Most women who train regularly are using it to manage stress, anxiety, mood and body image, whether they realise it or not.

“Injury removes that tool at the exact moment they need it most, so they get hit twice — by the injury itself, and by the loss of the thing they’d normally use to cope with something this hard. That’s why it hits far harder than people expect. It deserves to be grieved rather than gritted through.”

Managing stress

For women who use exercise as a means for handling stress, when that has been removed from you, finding another way to channel your feelings is paramount.

Being in nature for example, if you have someone who can take you out the house, is often recommended with evidence proving that even brief moments outdoors can help sharpen focus and lift mood.

And mindfulness apps are often suggested as a means to practice meditation and enhance wellbeing, helping to reduce stress, improve focus and promote emotional health.

“Now is the time to try to be open about taking on new hobbies or skills,” explained physiotherapist David Pilbury, national clinical director at the healthcare provider https://vitahealthgroup.co.uk/

“If your injury’s going to keep you away from your usual sport for a while, it might be worth asking yourself what else you could try. Could you pick up a different activity? Learn a new skill?

“Recovery doesn’t always have to mean standing still, sometimes it gives you the opportunity to change things up and discover something you genuinely enjoy while you’re working your way back. It could be the time to forge a new path.”

Community focus

Staying part of a fitness community, if you are involved in one, is also vitally important.

“If you normally exercise with friends or as part of a club, try to stay connected. It might feel frustrating hearing about what everyone else is doing without you, but keeping those social connections going can make a real difference to how you feel.

“It can really help to maintain your motivation and keep you feeling involved during a tough time that can be isolating,” added David Pilbury.

The social aspect is also encouraged by chiropractor Dr Phil Wessel who works at the https://therecoveryrooms.uk/recover-well

“The biggest impact I see, is not that the injury is hard to deal with, but what impacts people more is the loss of their ties to their community. Whether it being pickleball, yoga/Pilates, cross fit, their fitness routine is also a large part of their social circle and community.

“Particularly in someone where they may have never experienced an injury before, the thought that they may never be able to participate in that activity again can be quite scary. So keeping the social aspect is important; even if it means engaging with your fellow members by phone if you can’t get out.

“The best advice I offer to individuals going through an injury is to stay positive and remember that the vast majority of all injuries will completely recover.”