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Tips to Manage Your Mental Health While Injured

Updated: Feb 3, 2023

We all know that being injured isn’t fun!


What’s worse is that you can no longer enjoy your hobbies!


Being injured has a large impact on your mental health. Let's face it, you’ve lost your way of socialising, keeping fit, managing your weight, and clearing your head of stress and anxiety.


Here are 3 ways of managing your mind and body while injured:


1. Have a second physical activity


Cross Training is an important factor in sport as it is, even more so in the event of injury! Having an extra sport independent of your primary physical outlet allows you to keep fit, keep a structured routine and gives you an outlet for your frustrations when your injury is holding you back.


For example, you’ve sprained your ankle and your main sport is running. Your secondary sport could be swimming (hold a float between your knees so you aren’t using your legs) or going to the gym (you can still train your upper body!).

2. Stay connected


You can still be part of your team or club despite being injured.

  • Be your team's personal cheerleader at matches or events.

  • Still attend training and help run drills and be part of strategy talks.

When you return to participating, you won't need to catch up on anything you’ve missed and turning up every week still shows your loyalty to your team and allows you to contribute with ideas on how to improve.


By being the cheerleader, you can still socialise with the team in the clubhouse at the end of the match. Celebrate the wins and commiserate the losses. You may not be playing but you’re still an integral part of the team!

3. Challenge your destructive thoughts


If you enjoy your sport, you’ll find yourself being very passionate and spending time thinking about said sport in your free time. When injured, it’s easy for those thoughts to turn dark and for you to start catastrophising.


You may recognise some of these thoughts:

  • All the hard work was for nothing

  • You're never going to reach the goals you set or yourself

  • You may have used your sport as a mechanism to manage anxiety, depression or stress and now you’re worried it’s going to get worse now that isn’t possible

Take a look at these thoughts and challenge them.

Try and turn it into a positive thought.

  • Everything you achieved through your hard work isn’t going to disappear overnight. Okay, you aren’t going to be able to do everything as well as you could pre-injury, but think of it as 2 steps forward, 1 step back. It shouldn’t take as long for you to get to that same point as it did originally!

  • The fact you are so passionate about your sport means you’re never going to give up on those goals. The goals will still be there for you once you’ve recovered!

  • You’ve come this far with your mental health. Put the work into your recovery and the injury will be short lived. Keep yourself as part of the team and throw yourself into your secondary sport and rehab. You’ll be surprised at what you can manage and achieve!


If you want some help looking after your body and giving your mind something to focus on while injured, contact us to book your Initial Assessment:


Phone: 0117 329 2090


By Amy Shephard

January 2023

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