Navigating a Big Injury: The Emotions, The Process, and The Path Forward
Injuries are a part of sports, but when a major one happens, it can feel like the world stops (I promise I know from experience). Whether it’s a torn ligament, a broken bone, or a major surgery, the journey through recovery is every bit as much mental as it is physical. Having been through multiple significant injuries myself—including ankle surgeries, a hip surgery, an elbow ligament reconstruction, and a shoulder replacement that drastically changed my athletic career—I know firsthand how overwhelming it can be.
Here’s what you need to know about navigating this challenging time, from the rollercoaster of emotions to finding purpose outside of your sport, and best practices for physical recovery.
The Emotional Rollercoaster: It’s Okay to Feel Everything!
A big injury often brings a wave of emotions that mirror the stages of grief. Understanding that these feelings are normal can help you process them in a healthy way:
Shock & Denial: “This isn’t happening.” At first, it’s hard to believe that an injury could sideline you for weeks or months. You may try to convince yourself that it’s not that bad, pushing through pain or resisting the reality of rest.
Anger: “Why me?” Frustration sets in, especially if the injury feels unfair or untimely. You might direct that anger at yourself, your body, or even your sport.
Bargaining: “If I just do this one thing, maybe I’ll be okay.” It’s tempting to look for shortcuts or alternative solutions in hopes of a quicker return.
Sadness: “What if I never get back to where I was?” This stage is tough. You may feel isolated, especially as you watch teammates or friends continue training while you’re sidelined.
Acceptance: “This is where I am, and I can make the most of it.” Over time, you start to see a path forward and shift your focus toward what you can do instead of what you can’t.
Finding Purpose Beyond Your Sport
One of the hardest parts of a major injury is feeling like you’ve lost a part of your identity. But recovery can also be an opportunity to explore new interests and strengthen other aspects of your life:
Mentorship & Coaching: Share your knowledge with younger athletes or teammates. Your experience and insights can make a big impact.
Developing Other Skills: This is something I think is SO important during injury recovery! What else do you like to do? If you don’t know, what a great time to discover that! I often think that doing something creative (but not physical) is great. I am not super “artsy” but found great joy in learning different crafts. It is a great way to spend time and do something that helps you feel accomplished. HERE is an amazon list I put together that has some ideas of things you could do with your time.
Strengthening Relationships: Injuries can feel isolating, but they’re also a chance to reconnect with family, friends you don’t see as much, and teammates in a different way. Make sure you are reaching out and making plans!
Mental Growth: Learn about visualization, mindset training, and sports psychology to come back even stronger mentally.
The Silver Lining: Finding Growth in Adversity
It might not feel like it now, but often, there is a silver lining to a major injury. While it’s incredibly hard to see in the moment, many athletes come out of recovery with a new perspective, better habits, and a stronger appreciation for their sport and health.
You may discover strengths you never realized you had—mentally and physically.
The time away from your sport can give you a clearer vision of your goals and priorities.
You can develop patience, resilience, and a new appreciation for movement and training.
You have an opportunity to spend time improving things that you maybe didn’t feel you had time for before.
I often think about my shoulder replacement. At that time I was devistated that I needed that surgery. I still had big goals competing in CrossFit, and it felt like those disappeared in a moment. Buuuuut, I will say that had I not gone through that I am not sure I would have had a baby OR started Built by Borda- both of which I love very much.
Best Practices for Physical Recovery
Recovering from a major injury isn’t just about waiting—it’s about actively doing the right things to give yourself the best chance at a full return.
Follow Your Plan: Work closely with your physical therapist that understands what your goals are. Skipping steps or pushing too fast can set you back. Once you are able to start rehabbing your injured body part, take it seriously! Do all the little boring things really really well!
Prioritize Strength & Mobility: Even when one area is injured, there’s usually something else you can work on. For example, after my shoulder replacement, I focused on lower body strength and core stability. I have many athletes I work with while they are healing, not on their injury, but planning their work on all their other body parts. There are plenty of things you can improve when you can’t do other things.
Fuel Your Recovery: Nutrition plays a huge role in healing. Prioritize protein, anti-inflammatory foods, and hydration. Not sure what is right for you, meet with a dietitian who can help.
Respect Rest & Sleep: Your body does most of its healing when you sleep. Make it a priority.
Stay Engaged: Keep learning about your sport, even if you can’t actively participate. Watch film, analyze technique, and stay connected to your team or community.
You’re Not Alone
It’s easy to feel isolated during a long recovery, but know that you’re not alone. So many athletes have been through this and come out stronger on the other side. If you’re struggling, reach out—whether it’s to a coach, a teammate, a PT (like me! 💁♀️), or even an athlete who has been through something similar.
Injuries are tough, but they don’t have to define you. If you’re going through one right now, take a deep breath and remind yourself: this is just one chapter in my story, not the end of it.
If this resonates with you or someone you know who’s facing a tough injury, share this with them. Sometimes, just knowing you’re not alone can make all the difference.
You can do hard things.
If you are interested in reading more about my recovery from my shoulder replacement (full of lots of good tips, not just about shoulders, but about the mental grind that is recovery) you can do that HERE. I documented a whole year, so there is lots you can catch up on!
And if you want help with your recovery, let’s chat! Email me at jenny@builtbyborda.com