If I could go back and coach myself while recovering through injuries

If you’re an athlete recovering from an injury right now, I see you. I’ve been there (more times than I’d like to admit), and I know how tough it can be. Not just physically, but mentally.

The truth is, when I look back on my own recovery journeys, there are some IMPORTANT THINGS I wish I had known from a mental performance perspective.

SO, here's how I would coach myself recovering from an injury (backed by science and shaped by own experience)!

#1 Rest (but actually, REST) Physically & Mentally

When I was injured, I used to train everything I could that “wasn’t the injury.”

I thought I was being tough… but I was really just delaying recovery... You need to give your body AND mind time to rest.

🧠 According to Weinberg & Gould (2023), inadequate rest after injury can lead to prolonged recovery, increased risk of re-injury, and mental burnout. Rest is NOT weakness, it's part of high-performance recovery.

💡 Mental rest matters too. Taking breaks from pressure, expectations, and negative self-talk helps your nervous system regulate and rebuild. This is essential for aiding physical recovery!

#2 Not Call Myself “Weak” For Being Injured

I would argue that, in most cases, the mental stress is more challenging than the physical recovery from an injury. AND it is often overlooked in health care! And the worst part? Many athletes blame themselves or call themselves “soft” or “broken.”

🧠 Williams & Krane (2021) note that self-critical inner dialogue can increase anxiety and slow healing by raising cortisol levels and activating stress pathways in the body.

Let’s be clear: Being injured doesn’t make you weak.

Your body is asking for care, NOT criticism.

💡 Try this reframing technique:

❌ “I’m falling behind.”

✅ “This is a temporary pause & reset, and I’m learning how to come back stronger physically AND mentally.”

#3 Don’t Go From 100 to 0 (do gentle rehab)

When one part of your body is recovering, the rest of you is "adjusting" too. Instead of complete shutdown, find ways to stay connected to movement without pushing too hard.

Gentle stretching, mobility work, or even massages can help keep your body and brain engaged.

⚠️ Research is evolving—traditional methods like icing are now being questioned. While ice may help with immediate swelling, it’s not as beneficial during long-term recovery (Weinberg & Gould, 2023). RECOVERY IS PERSONAL, so talk with a professional, and stay curious about what the latest evidence says.

💡 Supplements?

Quick disclaimer: I’m not a nutritionist, and I don’t have a license to tell you what to take. This is purely based on personal experience, and I always recommend doing your own research or talking to a qualified professional.

That said… TURMERIC! 🧡

For years, I took the standard 1000–1500mg turmeric supplement you see on most bottles. But at one point, I was dealing with some pretty intense neck and shoulder pain. I tried a chiropractor, but I only went to a couple of sessions.

Here’s the golden nugget I got from that visit:

He asked if I took turmeric. I said yes.

Then he told me, “You need to be taking at least 3000mg.”

So, I tried it. Within two days, my neck pain was almost completely gone. No joke.

Again, this was my experience—but if you’re managing inflammation, it might be worth looking into. Just do it smart and safely!

#4 Practice Imagery

One of the most powerful tools during injury recovery? Mental imagery. 

And NO, it’s not just “thinking about playing.”

🧠 Studies show that mentally rehearsing movements activates the same neural pathways as physical practice. This helps athletes maintain motor patterns ("muscle memory"), confidence, and motivation (Williams & Krane, 2021).

💡 Try this (helping you build an imagery script):

• Close your eyes and visualize yourself performing your sport. You are calm, in control, and playing with strength.

• Imagine the environment. What do you hear? Do you smell sunscreen? Do you taste electrolytes? Who is around you? How do you feel?

✅ Imagine yourself playing DAILY like it’s part of your training. If you do this well, your transition back to playing will be faster & smoother!

Your brain doesn’t always know the difference between real reps and imagined ones. Use that to your advantage!

#5 Work with a Mental Performance Coach

I say this not just because it’s what I do—but because I wish I’d had one back then.

Mental performance coaching during recovery can help you:

✔ Cope with the emotional rollercoaster

✔ Reframe setbacks

✔ Stay mentally sharp and focused on your long-term goals

✔ Build confidence for your return

🧠 Getting injured can feel lonely and frustrating. You’re pulled away from your team, your routine, and your sport. That's why psychological support is so important during recovery. According to Weinberg & Gould (2023), working with someone on the mental side of things can lower anxiety, help you stick to your rehab plan, and speed up your return to play.

Final Thoughts

Injury recovery isn’t just about getting back to “where you were.”

It’s an opportunity to grow in ways you might not expect: mentally, emotionally, and even strategically.

So, go and give yourself grace.

Take care of your body AND your brain.

And when in doubt, don’t do it alone. Let’s train through it, together!

Book a free intro session with me HERE!

References

Weinberg, R. S., & Gould, D. (2023). Foundations of sport and exercise psychology (8th ed.). Human Kinetics.

Williams, J. M., & Krane, V. (2021). Applied sport psychology: Personal growth to peak performance (8th ed.). McGraw-Hill Education.