Supportive Phrases for Times of Injury
Cholla cactus & desert trails dusted with snow, added to the excitement of watching last weekend’s Black Canyon Ultra 100K livestream. Strength, grace, power, efficiency, flow. Words that come to mind as Rachel Drake & Hayden Hawkes - this year’s champs - simultaneously push & dance across muddy Arizona trails.
From the speed & fluidity with which they move, you may not guess that these pros both hold injury close to their hearts & don’t take the opportunity run, let alone race, for granted this year.
In a post race interview, professional Hoka runner Hayden Hawks expresses gratitude. “Honestly about 6 weeks ago, I didn’t even know if it was going to be possible [to race]… About 6 months ago, coming off knee surgery, I was like - I don’t even know if I’m going to have a career… I don’t know what level I’m going to come back to [running] or how long it’s going to take. So to go out there & perform like I did and just be able to run again, and run how I know I can, just means so much to me.”
Rachel Drake MD/PhD student, Olympic Trial Qualifier, and professional trail runner, navigated the dynamics of a changing body after recently giving birth to her first child. A postpartum injury ultimately resulted in a restructuring of her running career values & expectations. In a 2023 interview with I Run Far, Drake explains, “…I ended up getting a stress fracture four months postpartum. That was difficult identity-wise. And then not being able to run at all was really hard. I’m back to running now, but it’s more about finding my ‘new normal.’ I’m figuring out what my new body is like, because it’s never going to be exactly how it was before. And that’s ok — it’s just been challenging not being able to express myself on the trail the way that I used to, and the way that I like to.”
Drake alludes to the importance of challenging the common narrative of “bouncing back” post-pregnancy - which can be applied to post-injury bodies, too. Drake prefers to live by one of my personal favorite quotes from American Sprinter Sha’Carri Richardson - “I’m not back. I’m better.”
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Pro or not - it happens to us all. If you’re in a human body, you’re bound experience injury or physical pain, at some point or another in your lifetime! You may already know this reality well.
Over the last couple decades, I’ve personally experienced many seasons of turbulence with acute injury & chronic pain. Some of these periods were navigated with grace, and others were totally messy! Wherever you are in this process, please know that you are not alone when treading the muddy waters of injury. In fact, according to Christiane Wolf MD and Mindfulness Teacher specializing in pain — more than 100 MILLION adults are affected by chronic pain annually in the US.
Let’s face it though — regardless of the millions of folks in a similar boat — injury season can feel daunting, like a foreboding cold winter. This darkness is especially amplified if you’re someone who benefits from a regular exercise routine. Since you’re reading this, it’s more than likely you love to move your body. And I’m sorry you’re feeling pain.
While patience & waiting are a part of the healing process, recovery doesn’t have to be a period of complete passivity. You may have more choice-points than you realize.
So let’s get practical. What steps can you take now that will lead you in the direction of healing?
Check In With (or start building) Your Team - be it your coach, a trusted doctor, therapist, or physical therapist. They can refer you to the proper professionals & physical tools (pain management specialists, rehab, braces, medications, etc.). While it’s not fully in your control when you can be seen by a doctor, the sooner you make the first call, the sooner you’ll be back to your regular movement! Perhaps you can dedicate 5 minutes today to research sports doctors in your area. Or can you call & schedule an appointment with your existing care-team? What’s your next step forward in securing adequate outside support for this particular injury?
It’s important to give yourself buckets (overflowing buckets) of patience & kindness while navigating this first stage in healing. How do you do this? Guided self-compassion exercises & meditations can be powerful aids in transforming self-judgement, self-doubt & criticism that often walk hand in hand with injury season. Self-compassion is a learnable skill that can be developed. And it only takes a few minutes a day to cultivate. Think of this as your physical therapy routine for mind & spirit, rather than muscles & bones. Self-Compassion expert, Dr. Kristin Neff explains, “while the motivational power of self-criticism comes from fear of self-punishment, the motivational power of self-compassion comes from the desire to be healthy. Self-compassion recognizes that failure is not only inevitable, but it’s also our best teacher, something to be explored rather than avoided at all costs. Self-compassion also allows us to acknowledge areas of personal weakness by recognizing that imperfection is part of the shared human experience. We can then work on improving ourselves, not because we’re unacceptable as we are, but because we want to thrive and be happy.” What if you exit this injury season stronger & more balanced, both physically and internally? I recommend practicing a guided 6-minute “self-compassion break” 2-5 times weekly, to experiment for yourself!
Finally, supportive phrases can be practiced at any & all stages of injury. They’re a specific type of self-compassion practice. While certainly not a magic bullet or full-on cure, supportive self-talk can be a concrete & compassionate tool to help navigate periods of body challenges, changes, & uncertainty. Your spoken words, and internal dialogue, can effectively hinder healing, or give rise to a more realistic & encouraging perspective on the injury process. What you practice grows stronger. And that includes self-talk. American Olympian & marathon record holder, Deena Kastor practices mindfulness & positive psychology as a strategy throughout race days. She asks us to consider, “if it takes the same amount of energy to choose a positive route over a negative route, then why not choose the positive choice?" You can start today! Right where you are!
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SUPPORTIVE PHRASES FOR TIMES OF INJURY TO TRY-ON FOR YOURSELF
Which phrases resonate for you & your situation? Customize your list & craft your own phrases! Repeat them in writing, or whisper out-loud. Post them in your calendar or on a bathroom mirror. Make a list to carry in your back pocket or on your phone! We’re all different - so be sure to experiment & find what feels truly supportive for unique you!
I have been through hard things before
I can handle all that comes my way
I come back even STRONGER
Injuries happen to us all & it’s not my fault
Other people (athletes) feel this way too
I am in good company as I heal
I cannot compare my healing timeline to others - I stay in my own lane
I am strong & capable, regardless of my physical abilities
Physical strength & body composition is always fluctuating and these factors do not define who I truly am
I focus on my next, best steps forward (this could mean finding appropriate healthcare, taking a break from your regular exercise program or altering your program, finding other supportive activities & community)
I have so much to offer the world, regardless of my physical abilities or differences
This pain & suffering (even if chronic) is temporary in nature
I can offer myself love & care when I’m injured & hurting
I allow this body all the time it needs to heal
I am here with you through this entire process
I celebrate myself & this body, even when I’m injured
Practicing building my INTERNAL strength now, leads me to come out of injury stronger, refreshed, kinder & resilient
No matter what I look like or what I’m experiencing, I am held by this Earth unconditionally
I am enough
I am accepting myself & this body more & more
In 2 years, I want to look back & know I put in the time to care for this injury the best I could
There is no shame in asking for help
Aside from being an athlete I am also a ____ [insert other “hats” you wear in life - mother, friend, teacher, knitter, etc…]
I value my [insert qualities like - kindness, humor, curiosity, determination, etc…]
While challenging to see in the moment, a dark season is never all bad news. Setbacks give rise to opportunity. It’s time to recalibrate physically & emotionally and to come back stronger. Another reality is that injuries do heal. Even chronic pain morphs & shifts. You will get through!
We don’t return to an illusive past body, or “bounce back” after natural human shifts like injury, illness, pregnancy, puberty, or aging. Instead, we can evolve into a new normal, new stability, & can come out with new superpowers that only emerge from seasons of experience & deeper wisdom.
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Struggling to add supportive self-talk to your daily life? Searching for support with your exercise endeavors? Check out my training page for 1:1 Coaching Options. And please feel free to reach out!
