As athletes, there are few things more devastating than injury—not only can it derail a season, but being sidelined can also impact our sense of identity. Staying optimistic and focusing on our long term goals can be difficult (the post-injury process is long, afterall). It’s common to compare ourselves to the athletes we once were. However, reframing our mindset to stay present, be grateful, and focus on the things we can control can help set us up for successful recovery.
That's easier said than done, so we spoke to Vanessa Fraser, VIS Athlete™ and professional runner, about how she stays positive throughout the recovery process. Fraser has a condition called Haglund’s deformity, which causes an enlargement in the bony section of the heel and can cause inflammation. She ran with the resulting injury for three years before having surgery to correct the issue in time for her to run in the Olympics. We also spoke to VIS Expert™ and Mental Performance coach Justine Jones about setting healthy (and realistic) recovery expectations to help us maintain a positive mindset when returning from an injury. Here’s how to approach your next setback:
“Try to avoid comparison of the athlete you once were and have a balance of holding onto the confidence you once had.”
Acknowledge Your feelings
“There is no set timeline and each injury is unique to you,” Jones says. Normalizing this period of flux and recovery takes time; it’s important to validate the feelings that come up. Remember, it’s okay to not always have positive thoughts, but it’s also important to be kind to ourselves and reframe our mindset to turn a negative thought into a productive thought. To do that, focus on the things we can control, Jones advises, and cut ourselves some slack on the variables we can’t.
Avoid Comparison
It’s common to compare ourselves to where we were prior to an injury. Starting back at square one is beyond frustrating. “Try to avoid comparison of the athlete you once were and have a balance of holding onto the confidence you once had,” Fraser says.
Be Present
The recovery journey can be long. To stay present, Jones practices mindfulness using the “321 method.” “Your mind can be in three places, past, present, future, but the body can only be in one place,” she explains. In other words, athletes play our best when our minds and bodies are aligned with each other with the recovery process.
Be Outcome Focused but Process Oriented
Oftentimes, we are so focused on the end goal that we forget to acknowledge the progress we make along the way. To have a positive, healthy recovery, celebrate the little victories. Fraser stays intentional by bringing joy to each training session whether it’s by bringing a speaker, or taking an extra luxurious time to stretch.
