Returning to Competition after an Injury

Injuries are a constant factor when competing in sport.

If you are an athlete, there is great chance you have or you will suffer from an injury, big or small.

An injury does not only effect the actual physical ability to move your best, but also creates mental obstacles to overcome when it is time to return and compete.

There is a healing process that has to happen both internally and externally to work up to the same pace as pre-injury.

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When I played soccer at Central Methodist University as a goalkeeper, I suffered my worst injury. I had been battling for the starting spot over the course of the season, and this game I had finally earned it.

Early in the game there was a situation where an attacker got past my teammates, and it was just me and the attacker. I ran out to stop the ball and slid to make the save. Simultaneously the attacker rears her foot back to kick the ball, but instead kicked my face.

The blow knocked me unconscious for just a few seconds, and I woke up disoriented and groggy. Meanwhile, my lip is busted open and the ambulance was being called to get me to the ER.

Multiple stiches and a concussion later, I found myself back on the bench and out for the remainder of the season

To show the severity and truly set the scene, the next week we were dissecting cats in anatomy lab.

I was working with my group (hat on, headache & grossed out by formaldehyde smell, black whisker stiches on my lips) when I heard another group down the table say my name.

I didn’t know any of them and asked, “Did you say my name? Meredith?”

The unknown group said, “Oh, we named our cat Meredith.” 🫠

Non-injury Meredith would probably laugh it off and make a joke back.

Concussed Meredith excused self to go to the bathroom and absolutely bawled, “Theyyy namedd their cat Meredithhhhhhh. 😭That’s not even a cat nameeeee 😞”

This injury happened my freshman season and it took time to eventually get back to my full courage and speed (and put myself in a 1v1 situation again).

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Most recently, as a varsity girls soccer coach we have experienced a great spring season - except for the injuries we’ve suffered.

During the third game of the season we had a varsity starter on the receiving end of a reckless tackle that broke both her tibia and fibula bones. Our player was incredibly tough as I helped her calm down and breathe while the ambulance was on the way.

It was traumatizing for her especially, but also had an effect on the coaches and players who watched it happen. This injury ended her season and she is currently making progress on her road to recovery to return as a senior next season.

Then a few games later, our goalkeeper took a cleat to the knee bone and suffered a severe bone bruise that has kept her out for three weeks (for reference, that is is about 1/4 of our season).

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No matter how long or short an athlete has to sit on the sidelines due to injury, it is always a challenging and unexpected scenario.

It can be isolating to be the only one in the rehab room and away from teammates. It can be discouraging when progress is being made, but at a very slow pace.

If you find yourself in the situation where healing is needed (on the inside or the outside), try one or more of the steps below to feel more prepared and equipped for the return:

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1. Acceptance of feelings

• Injuries can bring up feelings like fear, disappointment, frustration, and even anger.

  • These feelings are normal — but remember your feelings don’t control you.

• Fear after injury is natural. It’s your brain’s way of trying to protect you.

• Tell yourself:

  • “Fear is a feeling. It doesn’t define me or decide what I do.”

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2. Build trust in your body again

• Reintroduce competition movements slowly and intentionally before speeding up

  • If injury is severe enough, this process should be done with proper medical professionals.

  • After the rehab process, your body is primed for real play.

• Tell yourself:

  • “I am not the same as when I got hurt. I am stronger now.”

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3. Stay present and practice mindfulness

• Fear tries to drag you into “what if I get hurt again?” thinking

• Combat those thoughts by practicing mindfulness and staying in the now

  • Practice meditation: be still, notice when thoughts wander and bring focus back to the inhale and exhale (or other anchor).

• When competing, focus only on THIS play, THIS moment.

• Tell yourself:

  • “All I have to do is win THIS moment.”

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5. Manage your self-talk like a coach would.

• When fear pops up, don’t beat yourself up for feeling it, but instead be aware and curious.

• Self-compassion and giving grace can build inner resiliency and strength.

• Talk to yourself like a great coach would:

  • “You’ve prepared for this and your body is built for this now.”

  • “You’re okay. Keep going. You’re doing it.”

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6. Remember WHY you love this game / competition.

• Injury made you step away — take time to ask, “what brought me here in the first place?”

• The joy, the challenge, the teammates, the feeling of freedom?

• Tell yourself:

  • “Play for the love of it, not the fear of losing it.”

  • “What would a younger version of me say to me now?”

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7. Trust that confidence will build over time — not overnight.

• Confidence isn’t a light switch — it’s a dimmer.

• Every time you show up, even with fear, your light gets a little brighter.

• After many stacked days of work, you’ll feel like yourself again — but even tougher.

• Tell yourself,

  • “This is tough, but I am tougher.”

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Injuries are not in our circle of control.

What IS in our control is our response and how we use techniques to mentally and physically prepare for the return to competition.

No body said this process would be easy, but it is worth it when you put the work in.