Injury can feel like a major setback, and I’ve experienced that firsthand. Six months ago, I ruptured my Achilles tendon while playing soccer, and it hasn’t been an easy road. There have been plenty of mental and physical battles along the way, but through this journey, I’ve discovered strategies that have helped me move forward—and I want to share them with you.
Whether you’re dealing with an injury or facing any setback, these three tips can make a world of difference in your recovery and overall progress.
1. Focus on the Basics: Control What You Can Control
This may sound cliché, but it couldn’t be more true: when faced with an injury, focus on what you can control. There are many things I couldn’t do after my Achilles rupture, but I made sure to concentrate on what I could still manage—like my nutrition, maintaining upper body strength, and staying active in safe ways.
One practical step that helped me was making a list of movements I could still do immediately and identifying others to incorporate as I progressed. It doesn’t need to be complex—just focus on the basics. For me, this meant getting creative with modifications, like rowing with my good leg while keeping my injured one on a skateboard!
If you’re unsure where to start, consult a coach at the gym who can help you create a plan that suits your specific situation. Progress may seem slow, but small steps add up over time.
2. Surround Yourself with the Right Environment
The people you surround yourself with during your recovery are crucial to your success. Whether it’s family, friends, or your fitness community, having a supportive environment will help keep your mindset positive, even when things get tough.
For me, scheduling time each week to work out with others has been essential. Even on days when I wasn’t feeling motivated, I forced myself to join classes. Being around others helped shift my negative mindset, and the endorphins from exercising were a bonus for clearing my head. The psychological benefits of staying active during recovery can’t be overstated.
If you’re struggling, schedule time to be around supportive people who lift your spirits and help keep you on track.
3. Attack Your Recovery with the Right Mentality
Treat your recovery like any other goal: with focus, commitment, and determination. Injuries can slow us down, but we can’t let them stop us. Approach each phase of recovery with intention, and don’t let small setbacks derail your progress.
What really helped me was framing my recovery like other commitments I’ve made in the past. I didn’t want to prolong my recovery, so I focused on actions that would speed up the process. I stopped drinking alcohol because it improved my sleep and recovery, sought professional advice from my sports doctor, Dr. Jorge, and remained consistent with physical therapy to strengthen my Achilles.
No matter how slow progress may seem, each step you take towards recovery is valuable and will pay off in the long run.
Keep Moving Forward
Injuries are tough, but they don’t have to stop you. Whether you’re recovering from an injury or facing another kind of setback, it’s essential to stay disciplined, remain positive, and continue focusing on what you can control. Progress may be slow, but each small victory adds up over time.
Remember, setbacks are just temporary obstacles. How you respond to them is what truly matters. Keep a growth mindset, and stay focused on long-term goals. If you ever need help making a plan or just need someone to talk to who understands the journey, don’t hesitate to reach out. I’m here to help.
Eric