15 Tips for Returning to Sport After an Injury
Returning to sport after an injury can be an emotional journey. The physical challenges are real, but the mental side of recovery is often what trips athletes up the most.
At Utah Sport Psych, we believe that strengthening your mind can be just as important as healing your body. Below, we’ll cover tips to build mental resilience and help you reframe your mindset as you work back to peak performance.
How to Mentally Deal with Sports Injuries
When you’re sidelined by an injury, it’s normal to feel frustrated, sad, or even fearful. However, the mental approach you take during this time can set the stage for a strong return. Here are some ways to keep your mindset steady:
1. Accept the Reality of the Injury
Avoiding or downplaying your injury can lead to more harm. Accept where you are right now, and focus on what you can control moving forward.
2. Acknowledge Your Feelings
Injuries can bring up all sorts of emotions. Allow yourself to feel them rather than pushing them aside. Talking to someone—like a coach, therapist, or teammate—can provide relief and perspective.
3. Stay Connected with Your Sport
Stay engaged with your team, attend games or meets, and keep up with practice routines when possible. This keeps your head in the game and maintains a sense of belonging.
4. Focus on Small Wins
Track small achievements, like moving through physical therapy exercises or improving range of motion. Celebrating these mini-milestones builds confidence and keeps motivation high.
5. Set New, Realistic Goals
Adjust your short- and long-term goals based on your current abilities. This keeps you motivated without overwhelming you.
6. Practice Visualization
Mentally rehearse your sport and movements, visualizing yourself successfully completing drills or exercises. Visualization helps reconnect the mind and body, building trust in your ability to return.
7. Embrace the Power of Positive Self-Talk
Shift your inner dialogue to a more supportive tone. Replace “I’ll never get back to where I was” with “I’m building my way back, one step at a time.” Self-talk can be a powerful tool to change your mindset.
How to Get Confidence Back After an Injury
Regaining confidence after an injury often feels like starting from scratch. You may feel cautious or fearful, but these tips can help you build belief in yourself again:
8. Work on Physical and Mental Conditioning Together
Physical fitness is important, but don’t overlook mental training. Practice mindfulness, mental imagery, and deep breathing exercises to manage nerves and improve focus.
9. Take Things One Step at a Time
Avoid putting pressure on yourself to jump back into high-intensity drills. Progress through each phase slowly and steadily, proving to yourself that you’re building strength without pushing too hard.
10. Reframe Setbacks as Part of the Process
Setbacks can happen, but they don’t define your comeback. Use them as learning opportunities, reminding yourself that healing isn’t always linear.
11. Surround Yourself with Positive Support
Spend time with people who believe in you and encourage your progress. A positive support system can strengthen your confidence during moments of self-doubt.
How to Come Back to a Sport After an Injury
When it’s finally time to start competing again, use these strategies to ease your way back and enjoy the sport you love:
12. Gradually Reintroduce Yourself to Competition
Consider easing back in by participating in low-stakes games or informal practice sessions. This builds confidence and allows your mind and body to reconnect at a comfortable pace.
13. Trust Your Body’s Progress
Trust the work you’ve put in with physical therapy and rehab exercises. Acknowledge how far you’ve come, and give yourself permission to feel strong and capable again.
14. Visualize Your Successful Return
Imagine yourself back in your sport, playing without hesitation. Visualization can help replace fear with excitement, bringing back a feeling of control.
15. Remember Why You Started
Focus on the love and joy of your sport. Remembering why you started can make the process more meaningful and keep your mind focused on the bigger picture.
Returning to sport after an injury is a journey, both physically and mentally. By addressing the mental challenges head-on and following these tips, you can set yourself up for a confident comeback. At Utah Sport Psych, we’re here to support athletes in every stage of recovery. If you’re ready to add mental training to your recovery plan, reach out—we’re here to help you strengthen your mind so you can get back to the sport you love.
Bonus Tip: Build a Strong Support Team with a Mental Performance Coach
Returning to sport after an injury isn’t something you have to do alone. A good support team includes not only doctors, physical therapists, and trainers but also a mental performance coach. At Utah Sport Psych, our coaches specialize in helping athletes build the mental toughness, resilience, and focus that are essential for a successful comeback. Working with a mental performance coach can help you manage the emotional ups and downs of recovery, rebuild your confidence, and maintain motivation as you progress. Having this support can make a world of difference, turning your recovery into a powerful experience that brings you back stronger than ever.
