How To Overcome The Fear of Reinjury
- By Anthony Butkovic
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- 17 Nov, 2020
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Strategies You Can Use to Recover Faster From Injuries
When you get hurt, we often think of the physical injury. We forget about the psychological. We forget that we are not trying to recover just the body, but the mind as well. While the focus of this article will be on athletes, the principles and discussion can relate to anyone that's suffered an injury.
There are many psychological responses to injury.
One of the biggest concerns an athlete or person has is the fear of re-injury. That will be the focus of this article.
Many studies are being done to measure the effects of fear on recovery. Studies have already shown that having the right mindset does improve recovery times and reduce the likelihood of re-injury in the future.
In fact, the most common reason that an athlete won’t return to sport or have difficulty returning to their pre-injury level of play is a fear of reinjury. Even when all the tests show that the athlete has healed from their injury and can return to that high level of play.
What is a Fear of Reinjury?
This is different than reinjury anxiety because reinjury anxiety is the mental and physical reaction to what happens after they are hurt. It is the worry about the result(s) of reinjury versus the injury itself.
- Additional Surgery
- More Time Needed for Recovery
- Impact on Athletic or Professional Career
- Permanent Effects
The concern is that with the fear of re-injury, an athlete will try to limit their movements in physiotherapy or in competition to protect themselves. (Also referred to as “guarding”).
What Do I Mean By Guarding?
Specific to physiotherapy or even return to sport/work. The way I classify guarding is: you have a fear that if you do a movement or activity it would cause you to re-injure yourself. So, you decide to change your movements a bit. In many cases this can be a subconscious reaction. Perhaps your arm stays little closer to the body. You don’t push as hard. You change the angle of the movement to avoid putting it “in a risky position.”
However, there is no objective reason for it. Meaning, the body is capable of doing what you’re asking it to do. Your physiotherapist or surgeon have already confirmed that you are structurally and physically capable of doing the activities needed. It’s your mind that is limiting you.
Which then you have to consider the psychological side.
On the psychological side, my experience has shown me that the biggest issue is for a person to trust their body again. Especially the part of body that was injured. I’ve had clients tell me “I feel my body let me down” when they talk about the injury.
This fear often shows up near in the final phase of recovery as they near getting back to full capabilities. One of the main indicators that this fear could be present is because the client often talks about the limited function. They were making gains, but now that it’s getting close to show time…they stall out of fear.
The point I am trying to make, is that in order to avoid a delay in return to the game, it’s important we address and heal the mindset to keep up with the physical recovery.
How Can I Improve Recovery After Injury?
For most people their surgeon and physiotherapist or athletic therapist is all they need. They trust the person they’re talking to, and what they’re telling them about their physical bodies. Pushing them to recovery with the right touch.
However, there are those that do require more support to deal with their fear. This is where a mental coach like me comes in. More and more clinicians are looking for ways to create a team to address the physical and the mental side of recovery.
If I Fear: Does This Mean Something is Wrong With Me?
Some of us are more prone to fear than others. The reasons for this can vary, but there is no evidence to suggest that being afraid of reinjury or even treatment is a sign that something is mentally wrong with you. Often people (especially athletes) will avoid talking to someone about their emotions or fears because they are worried someone will tell them they're crazy or that this isn't normal.
I am here to tell you it's normal. An injury can cause you to question many things and your reactions are normal.
The better question to ask is:
Know Your Injury
In some cases, they can also explain what obstacles you may experience and how to overcome them from a physical/rehabilitation standpoint.
Set Proper Goals
This certainty will drive the motivation to keep going and working towards your goal.
Visualization
There is an article I have that talks about fear, and it goes into a little more detail of how we construct the images and feelings that cause us to feel fear. When you experience fear of reinjury most of us can see it in a movie or through pictures. When you can manipulate these images you automatically change the way you perceive and feel about them. This over time will help you move away from the fear of reinjury.
In addition, you can replace the images you don’t want with ones that motivate you and excite you.
Test Yourself in a Controlled Environment
Tell your surgeon and your therapist what demands will be on your body when you go back to the game. Often, the treatment team can create exercises that mimic those movements in the gym. These are movements or demands that you have to do on the field, ice, or court. There is no substitute for a live game, I understand that, but being able to do certain movements in a gym with a watchful eye on you will help you build confidence.
In addition, your treatment team can also provide you with other exercises for the muscles, ligaments and tendons that surround the injured body part, adding more stability and strength.
How Does Mental Performance Help Me?
From there I put together a custom program meant to support and guide you through recovery right up until that first true test. Ensuring you have the confidence and the proper mindset that will keep your recovery on track and working for you.
I work with people in the following areas:
Pre-Surgery
- Installing and Constructing a Proper Mindset to Aid Recovery
- Dealing with the Uncertainty Around Surgery and the Future
- Help you in Understanding Your Injury and What It Means to Have the Procedure Done for your overall health.
- Releasing Negative Emotions / Thoughts related to fear and anxiety and worry of surgery
- Addressing any concerns around the impact your procedure will have on your future or others.
Post Surgery
- Addressing the Fears and Anxiety of Reinjury
- Overcoming Issues Where a Lack of Motivation to Get to Training / Physiotherapy / Treatment
- Help in Mentally Adjusting to Your Body After Surgery
- Assist in Focusing on Areas Outside of Your Recovery that Can Help Return to Life Activities Quicker
- Setting Goals During and After Recovery
- How to Mentally Return to Sport, Work, or Daily Activity and Trust Your Body Again
Part of the inspiration for this article came from below:
*Hsu, C. J., Meierbachtol, A., George, S. Z., & Chmielewski, T. L. (2017). Fear of Reinjury in Athletes. Sports health, 9(2), 162–167. https://doi.org/10.1177/1941738116666813
Have you ever witnessed a motivational speaker in action? Perhaps recall a movie that created a lot of emotion inside of you to make a change. Maybe you collect quotes of inspiring messages. And yet…
Life is the same.
I was having a conversation with a friend of mine the other day. He said:
"You know Anthony I don't understand something. I went to see this motivational speaker and I was all jacked up ready to take on the world and the next day it was business as usual. What happened?"
As I sat there pondering the question I realized what the missing link was. It came down to one word.
BELIEFS.
What does that mean? I will get to that in a second. Let me take a moment to explain something first though.
I too have sat in a seminar with a motivational speaker and had that same charge. I've watched a movie and felt like I could do something special. I've listened to podcasts on my morning run that reminded me how great things are. Then hours later I was back at the grind.
But…
I then thought about what makes a person see a photo, hear a speech, or feel the impact of an event and profoundly make a change in their life. A change that not only impacts their life, but perhaps makes a change in the community or the world. What makes someone act?
It's their belief about themselves, an issue, their circumstance, or something. There is a "something" that shifts within them and changes the way they believe about their abilities. That they do have or can find what they need to succeed or make a change.
Perhaps you remember something like this before. A person is going through a terrible trial. They are about to give up. Throw in the towel. Quit. When someone comes to them, and speaks into their life. Often reminding them of who they are and what they have within them. That person can also help them shift their view of the trial so now they see possibility. They see the fight isn't over. Their belief shifts and they continue on.
You can read all the quotes, and watch the movies, but until you make that shift within you, it's just entertainment. A feel good story. Think about a time when you were able to make that shift. Many times it's a negative event that shifts us from thinking confidently or being happy to doubting ourselves or stealing our joy.
There is a way to shift back. There is a way to find that joy again. That drive. That before you are counted out or throw in the towel you give one more push to achieve what you want.
When I work with an athlete, coach, or anyone, I do so in order to help them find the true belief within them. To look past fears and lies to get that life they always wanted.
When you feel motivated, take a look inside and transform that motivation into a belief. If you're not sure how to do this. Call me. Together we can change your outlook, the outcome, and you….to the person that you were always meant to be.
If there was ever a time this happened to you. I want to hear about it. Email me at: anthony@butkoviclifecoaching.com and tell me about it.
Most of us are either living in the past or the future. Many of us forget about today. This day. This moment. Why does it take something drastic to happen in our lives for us to focus in the moment?
You know what I am talking about. You could be sitting there worrying about something that happened yesterday. Perhaps you're thinking about tomorrow and what needs to happen. Perhaps you're experiencing anxiety or sadness….and then it happens.
The "it" can be anything:
- A phone call
- A sound
- An accident
- A meeting
- You see something
Whatever it is, it interrupts your thoughts of yesterday and tomorrow and brings you to this moment today. Right now you are no longer thinking of yesterday and tomorrow because this event is forcing you to deal with what's happening today.
The event that causes you to drop everything and be there for someone or something.
What has caused you to shift your focus? What's caused the thought of yesterday and tomorrow to be forgotten while you deal with right now?
It's the stimulus. If it's big enough or profound enough to you, you will change your focus. Think about this. You're sitting there depressed and sad. A friend calls you and asks you to come out with them for dinner. You now have a decision to make to accept or decline the invitation.
However…
The same friend calls you and says your best friend was in a bad accident and is headed for the hospital, in most cases, people will forget their sadness and rush to be at the hospital with their friend.
The stimulus was significant enough to get our attention and refocus so we can act. The strategies I use helps you find the stimulus within you to create the change you want in life. Together we will look inside and pull out that inner person that needs to be present to enjoy the moment you're in right now.
Have you ever heard of someone describing something amazing in their life when they were fully present? The say things like: "I can't describe it" "I can't put into words how I feel" "I don't know what you call it, but I just know"
It's a feeling. When you are fully in that moment it's a feeling. At the end of the day that's what we're trying to change. How we feel. In our session I will give you the awareness to recognize how you are currently feeling. What's causing/controlling those feelings and then how to change what needs to be changed in order for you to achieve the feelings you want.
Moments are a measure of time. Something we a people created.
Life is made up of moments. These can be moments that made us laugh, cry, achieve, fail, impact us, remember, or forget.
Depending on the situation or the interpretation, moments can define or destroy us.
What I have found interesting is how we look at this value of time. How we as a people speak about it and interpret it.
I will often hear people say: "when that happened, my life was changed in a moment." Yet they are always referencing it in a negative way. They are stuck in the moment.
The moment:
- He/She left me
- When that person died
- When that accident occurred
- When I was hit with (news, fist, etc)
- You find yourself saying "And just like that…."
I find this personally fascinating because when I speak to these same people they can recall the event in their life when they felt their lives changed in the moment, but when I ask them…
"Can you change your life in a moment?"
Almost everyone says no. Almost everyone can admit life can change in a moment, but when it comes to them making a change in their life…that will take years, months, if ever. These same people can't see how they can take charge of their life and make a change in an instant for the positive.
A moment is defined by the meaning we give it. Not your family, friends, co-workers, or strangers on the street. The meaning that is given to a moment comes from you.
I will show you the strategies and insight you will need to allow you to re-examine those moments in your life and create the life you want. To help you look at that moment in your life that has plagued you all this time and re-define it's meaning. To make it something that will strengthen you and guide you to your ultimate destiny. Away from the hurt and the pain. To appreciate all the moments in your life because both work to create someone special and unique.
Within a few sessions you can experience the freedom you've been looking for.