I am pleased this week to post a guest article from Will Ruth, also known as “Strength Coach Will.” Coach Ruth writes this week about keeping a positive “mindset” when recovering from an injury. Enjoy!
Stay Positive to Beat the Injury Blues
Injury risk is an inevitable part of life and competitive sport. The first step to developing a positive mindset is accepting this risk and destigmatizing injury should it occur. Getting injured is uncomfortable and inconvenient, but it is a risk that we all take as athletes and active people. In this article, I’ll explain how you can do everything you can to prevent injury and how to keep your cool should injury occur.
I do want to include a disclaimer here to say that sports are often a huge part of people’s lives, personal identity, and self-esteem, as well as a method for coping with stress, and it can be very difficult when an injury takes this away. If you or one of your athletes or teammates is struggling with depression-like symptoms, please refer to a mental health counselor or sport psychology counselor. The Applied Association of Sport Psychology is a great resource and maintains a list of certified consultants.
Control the “Controllables,” Discard What Remains
Maintaining physical readiness to train is at the forefront of every responsible athlete and coach’s mind. Even though we all accept a risk of injury training and competing in sport, injury prevention is a critical part of maintaining this readiness. Here are the core tenets of injury risk reduction that are 100% under your control:
1. Understand your sport, its injury risks, and safe training practices.
2. Learn how to prevent those injuries and then take action to do so.
3. Learn how to lift correctly to avoid compromising positions, then strength train to prevent imbalance injuries and teach correct motor patterns.
4. Stick to a regimen of warming up, cooling down, and stretching and mobility work to make sure your body is prepared for training and competition.
5. Hydrate and eat well to give your body the fuel and nutrients it needs to sustain hard training and achieve excellent performance.
6. Know your body and be honest with yourself. Know when to push and when to hold back in training to avoid sickness, injury, and over training.
While freak accidents do occur, the vast majority of sports injuries can be traced back to failure to adhere to those six tenets. Think of when you’ve been injured—were you consistently practicing all six at the time?
The next thing that can really derail an injured athlete’s mindset is the ensuing shock and surprise, often followed by disappointment and sometimes depression. This is where it really becomes critical to maintain a mindset of acceptance, positivity, and improvement to focus on the activities that you are able to do while recovering from injury.
Physical discomfort and inconvenience will always remain a part of injury, and what a positive approach seeks to eliminate is mental discomfort and frustration. The mental mindset to adopt is that your sport is now recovering from injury and getting back to rowing. Successful athletes who overcome injury apply the same determination, self-motivation, and drive to their rehab protocol as they did to sport training.
Remember, you’re only focusing on things you can control and positive action that you can take. Don’t get bogged down in the “can’t do’s,” such as, “I can’t row,” “I can’t lift,” “I can’t run.” Think about what you CAN do and apply yourself fully to that. Find ways to train around your injury. Can you use the stationary bike, run, or focus on one half (upper/lower) of your body with weights? Can you use this extra time to improve mobility and flexibility on a non-injured area? PT’s or athletic trainers will be able to provide specifics on what you can do to be as productive as possible during recovery.
You’re Still Part of the Team
An injured athlete is still an athlete and a teammate, so every effort should be made to keep them engaged with the sport and team. So long as it will not negatively impact their recovery, injured rowers can still attend practice and ride the launch, be there for their teammates during erg sessions, and stay involved in the team at social occasions. Often, athletes who are allowed to isolate themselves just fade away and find it hard to return to the team even when healthy. This is also where peers and team captains are relied upon to keep their teammates feeling engaged. A text or phone call of, “hey, we really miss you at practice, will we see you at _____?” can be very meaningful for an injured teammate struggling with motivation to return. Think about how you would you want your teammates to respond if you were the one injured.
Injured athletes are often worried about being in the way at practice. Here’s a list of some things rowers can help with while they’re recovering from an injury:
- Checking gas and loading the launch
- Holding a camera from the launch for filming
- Holding the spotlight if it’s dark
- Help out by writing down times during erg sessions
- Is your team short on coxswains? I had snapping hip syndrome and could not row. I showed up for practice anyway. I was heavy for a coxswain, but when one of the coxswains didn’t show up to practice, I was able to jump in and allow that boat to get out on the water.
- Collecting shoes, oars, and water bottles
- Benefit from the instruction at practice. Look at your teammates and try to see what the coach sees and it will make you a better rower when you get back in the boat.
Have a Plan to Get Back on Board
One of the hardest things for eager athletes to avoid is rushing back from injury. After days or weeks away from practice, it’s hard to not want to scratch that itch right away. However, there needs to be a plan to return to training in progressive increments. Check out this graphic for an illustration of why this is—in the study, athletes who returned to do 100% of their normal training workload after only doing 40% of that workload during rehab had a 28% chance of re-injuring during their first week back from practice.
While an athlete with a week long sickness or slight muscular strain may be able to return relatively quickly, a fracture, broken bone, torn muscle, or serious illness will need a more gradual progression. A general rule of thumb is to start with 50% of your pre-injury volume and add 5-10% (meters or minutes) from there. For example, if you were doing five two-hour practices per week before your injury, start with five one-hour practices for the first week back. This requires the coach to not only monitor training minutes, but to have a plan to swap in another rower for your place. If an erg session was prescribed 3×18’, start with 3×9’ the first week back. Your goal is to leave each session feeling like you could have done more. This may be frustrating to some athletes, but it’s a much better path than re-injury.
One final step that can be difficult for many athletes is mentally moving on from the injury after returning to rowing. A key tip here is to focus on what you DO want to have happen, not all the possible negative outcomes. With great dedication to the rehab protocol, a gradual progression to return to practice, and a positive mindset upon return, athletes can go on to put the injury behind them and focus on performance.
Will Ruth (BS, NSCA-CSCS, USA-Weightlifting L1, US-Rowing L2) is the strength coach for the Western Washington University men’s club crew team and is the author of “Rowing Stronger: Strength Training to Maximize Rowing Performance,” the only comprehensive strength training manual just for rowers published by Rowperfect UK. Will posts new articles every Monday on his website, www.strengthcoachwill.com, where you can find more resources for physical and mental training for youth, collegiate, and masters rowers. A former rower, Will keeps his own competitive fire going with the sport of Strongman and also coaches high school lacrosse.
Thank you Coach Ruth! For more info on AthleteDISC, and the Process Communication Model® follow my blog or like me on Facebook at RUFO OPTIMAL WORKOUTS.