Supportive Phrases for Times of Injury
Resilience, recovery, and compassion for athletes in transition.
Last weekend, I tuned in to the Black Canyon Ultra 100K livestream and found myself completely mesmerized—not just by the mud-caked trails and snow-dusted cacti—but by the presence, power, and compelling backstories of finish line champions Rachel Drake and Hayden Hawks as they raced with fierce grace and fluidity.
And yet—what you couldn’t see behind their speed was the story of injury.
Hayden Hawks, coming off knee surgery, didn’t know if he’d ever race again. After finishing, he said:
“Six months ago… I didn’t know if I was going to have a career… To run again, and run like I know I can, just means so much to me.”
Rachel Drake, MD/PhD student, Olympic Trials qualifier, and new mother, navigated a stress fracture postpartum, and now speaks openly about redefining strength: “it’s never going to be exactly how it was before—and that’s okay.”
Instead of “bouncing back,” she aligns with a quote by Sha’Carri Richardson:
“I’m not back. I’m better.”
Injury Happens to All of Us
Whether you’re elite or simply love moving your body in any capacity—injury and physical challenges are part of being human. And it’s hard. It can feel isolating, frustrating, and identity-shaking. Especially when movement is your anchor.
You may already know this reality well. And you are not alone.
Over 100 million adults in the U.S. live with chronic pain (Christiane Wolf, MD). Many navigate acute setbacks or ongoing physical conditions that impact training, lifestyle, mood, and daily function.
Healing doesn’t always mean returning to a previous state or “fixing” your body. For some, it’s about adapting, accepting, and thriving with new or ongoing differences—honoring that bodies and abilities change over time, sometimes permanently. This broader understanding opens the door to resilience, self-compassion, and redefining what strength and health look like for you.
But healing isn’t just about waiting—it’s also about how we respond, support ourselves, and adapt in both the short & long-term.
Practical Steps for Healing with Care
You don’t need to be passive in injury or physical challenge. There are powerful, compassionate ways to participate in your own recovery and wellbeing, no matter your situation.
Build Your Support Team
Reach out to your existing circle (coach, physical therapist, doctor, therapist) or start building a team that meets your needs.
— Schedule a consultation
— Research local sports physical therapy clinics or disability-friendly rehabilitation centers
— Ask your network for referrals
— Consider support groups or communities who understand ongoing pain, disability, or body diversity
Practice Self-Compassion
Dr. Kristin Neff reminds us: “self-compassion allows us to improve not because we’re unacceptable, but because we want to thrive.”
Try a guided self-compassion break (5–10 minutes). Think of it as rehab for the mind and spirit—not just the body. Cultivating kindness toward your emotional world, your nervous system, and your physical body is deeply intertwined & essential whether your healing is brief or lifelong.
Use Supportive Phrases
What we say to ourselves during injury or ongoing physical challenges matters deeply. Words can deepen distress—or offer hope, clarity, and courage.
Supportive Phrases to Try During Injury or Physical Challenge
Below are phrases you can repeat aloud, journal about, or post somewhere visible. Experiment with what feels most real and grounding for you.
I have been through hard things before.
I come back even stronger—or I come forward with new strength.
Injuries and physical challenges happen to us all—it’s not my fault.
I cannot compare my healing or adaptation timeline to anyone else’s.
I am in good company as I heal and grow. I am not alone.
I allow this body all the time it needs.
I celebrate myself—even when I’m injured or living with ongoing pain.
I am strong and worthy, even if I’m not currently training or moving in the same ways.
I can handle all that comes my way.
I value my [insert: kindness, humor, curiosity, resilience…].
I am more than an athlete—I’m also a [friend, artist, parent, teacher…].
There is no shame in asking for help or accommodations.
This is temporary or I am learning to thrive with new realities.
In two years, I’ll look back and be proud of how I cared for myself and adapted.
My strength is growing in ways that are invisible right now.
No matter what I look like or what my abilities are, I am held by this Earth, unconditionally.
Your “New Normal” Might Be Your Best Yet
Setbacks and changes often recalibrate us—not derail us.
We don’t “bounce back” to a past version of ourselves. Instead, here we are now— moving forward into a wiser, more grounded version—one that understands:
Healing and adaptation aren’t linear.
Strength looks different every season and for every body.
Bodies are meant to change, and difference is part of the shared human experience.
You may emerge from injury or physical challenge with deeper insight, more balanced strength, and an even greater appreciation for your body’s resilience and uniqueness—learning to thrive on your own terms.
