Injured runners: heal faster by using your head

Even if you follow the advice of a coach, have beautiful running form and fuel your body nutritiously, if you run long enough you’ll likely face an injury of some kind. Running injuries are categorized as acute (sometimes called traumatic) or overuse (repetition).

Sports psychologist Dr. Jim Afremow, author of The Champion’s Mind, suggests that being able to deal with the mental side of injury rehabilitation can have runners lacing up their shoes much faster than if they simply focus on physical recovery. “Bring your champion’s mindset to the training room, and make rehab your new sport until you get your game back,” he writes. Here’s how you can be the mental master of your injury.

We often learn the most when we are challenged the hardest. #TheChampionsMind ?

— Dr. Jim Afremow (@goldmedalmind) September 30, 2022

Team up for motivation and support

Seek help from the pros, like physiotherapists or sports doctors, if you are able. While that may seem obvious, recruiting support from your family and friends is less so, but just as important. Runners go through a grieving process when sidelined by an injury, and being able to share your feelings with others is an important part of working through them.

Fire up your imagination

Use visualization techniques throughout your recovery, both to potentially aid the healing process and to keep your mental athletic ability sharp. Afremow suggests spending a few minutes every day visualizing the injured area healing, gaining strength and returning to normal. He also advises athletes to imagine themselves running, injury- and pain-free, on a daily basis. Your mental running game will stay sharp as you wait for your physical abilities to return.

Power through plateaus and setbacks

It may sound cheesy, but embracing the attitude that any setback is an opportunity for a comeback will help you make it to the other side of your rehab stronger. “Stay optimistic during any downtowns or plateaus in the recovery process,” Afremow suggests. Recovery is not linear, and every day will not be the same. “Anticipate ups and downs,” he adds, “and remember these are all part of the healing process.” 

Tackle the recovery process as if it were any other running training. Approaching your recovery head-on and bringing your best effort and attitude to the rehab process will make the time that you’re sidelined fly by, and you’ll toe the line again with confidence and renewed mental stamina.