From Injury to Comeback: Tackling the Mental Struggles of Returning to Sport
This time of year always flies by, with little chance to pause and breathe. After a long winter, myfamily is ready to open the windows, enjoy the extra daylight, and unwind after our busy days. This year, winter felt shorter and less harsh, and honestly, I barely noticed the inconvenience of indoor treadmill running—a big win after my surgery last May.
For those new here or need a refresher, I spent most of 2024 recovering from a meniscus root repair surgery. After five weeks on crutches, I slowly began adding activities to my routine. From the arm bike to the recumbent bike to lifting weights in the gym—cycling became my go-to during the most challenging recovery moments.
By early November, my surgeon at Steadman gave me the green light to run again, and those first few steps felt like a small but glorious victory. Even before he gave me the go-ahead, I signed up for my first 'comeback' marathon—the Napa Valley Marathon, a race I'd always dreamed of and one that would double as a fun weekend getaway with my husband and coach, Mike. With just four months to train, the pressure was on, but the real challenge was managing my impatience while following Mike's plan to ease me back into structured training.
I raced the Napa Valley Marathon in March with loose goals, high hopes, and a healthy dose of reality. As an athlete, I always have goals for my races—they drive my training, keep me consistent when I'd rather sleep in, and excite me about what might be possible. But this marathon was different. While I had an ambitious time goal based on my training, I focused more on showing up with gratitude, curiosity, and joy. This mindset allowed me to race hard without obsessing over the time goal. I knew I had it in me to run the first 15-17 miles strong, even though my training cycle after a year off had been brief. I was confident that my mindset could tackle whatever the last miles would throw at me. I missed my A goal, but I walked away with one of my best mental performances, a really fun marathon running alongside a strong and positive woman, and a time almost identical to my finish at CIM 15 months ago—sneaking just under 3 hours. Yes, my training was key, but we should never overlook how powerful the mind can be.
Since then, I've listened to my body (and always plan to prioritize this focus), completing a couple of other races, including my first ultramarathon (35ish miles) in Sedona, Arizona. I am now focused on working my way back to the Leadville 100 trail run this August, and I'm excited to be working toward big goals again. If you'd asked me last year if any of this was possible, I would've said there wasn't a chance. Patience, hard work, a supportive team, and embracing the messy grind of rehab have all paid off. While there's no guarantee I won't face another setback, for now, I move forward with gratitude, curiosity, and joy.
The Psychological Side of Returning to Sport After Injury
Returning to sport isn't just about physical recovery—it's also a mental and emotional journey. There are various psychological challenges along the way. Here are some hurdles I've faced and how I've navigated them:
Fear of Re-Injury
This is often the most significant challenge. While I still occasionally feel the fear, I've learned to recognize it without letting it control me. I trust my body more, stick to my training plan, and adjust when necessary. And when something doesn't feel right, I communicate with my coach.
Loss of Confidence & Frustration
It's natural to feel frustrated when your performance is nowhere near where it once was, especially early on. I focused on setting realistic, small goals and celebrating every win. The focus on accepting where I am currently while also working towards growth helped rebuild my confidence and patience during what felt like slow progress.
Anxiety, Stress & Pressure
Worrying about returning to my pre-injury performance was common. But instead of stressing about external expectations, I shifted my focus to my journey, embracing that recovery is personal and not something to compare to others.
Identity Confusion
Athletes often define themselves by their sport, and being sidelined can lead to an identity crisis. Over the years, I've worked through this, but this process has reinforced that while running is something I do, it's not who I am. Reconnecting with my sport on my own terms has helped reignite my joy in running.
Social Isolation & Motivation Struggles
It can be tough when you can't train with friends or race. During these moments, I connected with my community in other ways—cheering on friends or getting together for coffee or a dog walk. On tough days, I reminded myself of my long-term goals, which kept me moving forward.
Post-Injury Fatigue
Talking about my injury could feel draining at times, but over time, I chose to embrace the journey. I recognized that coming back and racing again, even in a new way, was worth celebrating. We can decide where to focus our attention, shifting it toward growth—no matter how slow the progress. Returning to sport after an injury is as much a mental challenge as a physical one. With the right mindset, the courage to face and overcome obstacles, and a strong support system, it's possible to return with a healthier outlook—and a stronger chance of lasting enjoyment. If you're facing an injury or returning after some time away and finding it tough emotionally, I'm here to help. Don't hesitate to reach out for support from someone who truly understands.
