Recovery from a Sports injury – Back to Bottom?

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Recovery from a sports injury can be frustrating and demotivating. In this article, you will find how to recover from an injury and get back on track!
sports recovery, sports recovery plan

Sometimes getting injured can seem like the end of your career. Trust me it’s not!

It just means that you need to take some time off to focus on yourself. Maybe you need surgery, maybe you don’t. The important thing is you will get through this.

“There’s a rainbow always after the rain.”

How athletes get back on track after a sports injury?

Of course, there’s this physical aspect of recovering from a sports injury but you can’t forget about the mental side of it as well.

As we all know, there are all kinds of injuries. Some need surgery, some need adjustments, and some need a lot of therapy.

Having to go through this myself, I had many fears about how will I ever recover from it or if I ever am as good as I was.

Two years ago I had surgery performed on my right shoulder due to an injury I got from playing volleyball.

In order to fully recover from the surgery, I had to trust the process and keep doing my exercises.

The hardest part wasn’t the exercises, watching everyone else play volleyball from the sideline, was.

SMART goals help a lot! During recovery time you need goals that won’t make you push yourself to the limit. You need goals that are reasonable and help you get back to where you were before.

Three phases of recovery from a sports injury

With every injury, we all go through these 3 phases – Instant emotion, Rehab, First training back

Instant emotion

Your first emotion or feeling is important, but don’t let it have a huge impact on you.

The sooner you get to have your feelings about an injury, the better. There’s no point holding back your emotions.

If you shut down, it’ll be a lot harder to recover from your injury.


Now, this all depends on what kind of injury you have. Do you need surgery or not.

During this time, keep your mind clear and try to not lose your sight. There will be times when you don’t see it working and you’ll want to quit. Don’t worry, that’s okay to feel like that.

Rehab is supposed to be a long process but that will help you get back on track even stronger.

In this stage consider talking to a mental health specialist, because your injury can have a huge impact on your mental health without you even recognizing it.

First training back

Even if you feel like you’re fully recovered, bear in mind it’s easy to get that same injury.

The key is to ease into it, not go straight back to how you used to train before the injury.

Start slow and go from there!

Sports Injury recovery plan

When you’re making a recovery plan it’s good to do this with your coach, physiotherapist and a doctor to make sure you have a smart recovery.

Also as I mentioned before, focus on your mindset as well, have someone to talk it through with. By doing that you’re freeing yourself for a lot of pressure what will make your recovery even faster.

Most injuries come as a result of a bad fall or overtraining, but sometimes the reason can be your diet – not eating good quality food.

As you are recovering from your injury, check your diet, maybe you need some changes there to speed up the recovery!

Efficient diet tips for injury recovery

You might be wondering but right nutrition can be one of the possibilities to speed up your recovery time from injury.

Here’s a little list of some ingredients you might consider adding to your recovery plan.

  • Protein Rich Foods – Eggs, Chicken breast, nuts, oats, milk, fish
  • Fruits and Vegetables – citrus fruits, kiwi, berries, broccoli, tomatoes, peppers
  • Whole Grains – Oats, brown rice, bulgur, buckwheat, quinoa
  • Healthy fats – Avocados, cheese, dark chocolate, chia seeds, coconut

How to speed up injury recovery

The key to a fast recovery is to do your exercises as often as you can. Eat healthily. Don’t rush back to practice when you aren’t cleared to do so.

For me, my recovery process was supposed to be 6 months. During this period, I kept a positive mindset, made changes to my diet and did my exercises every single day.

I discussed every new exercise with my physiotherapist and I was able to recover faster. 

But bear in mind that everybody is different and sometimes it might not matter how persistent you are or how many changes you make to your diet, it won’t make your recovery faster.

Be okay with the fact that everything will go at its own pace.


Don’t take any kind of injury for granted, learn from it! Injuries don’t happen without a reason.

Sometimes it’s your body telling you to take some timeout. Sometimes it’s giving you clear signs that you’re doing something wrong.

Never let an injury to wear you down, do your work, make necessary changes and come back stronger than ever!

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