Maybe it is the time of the year, or perhaps it has to do with the wear and tear on a hockey player’s body in the midst of a long season. But whatever the cause, I have recently met with a number of athletes, playing a variety of sports, who are grappling with injuries.
In this column, we’ll focus on the mental impact of a player’s injuries and strategies to help mitigate the effects.
Before discussing these topics, I think it is helpful for athletes to understand the impact of physical wear on a body.
NHL teams travel up to 40,000 miles a season. With three hockey players in my family, I can attest to their logging thousands of miles with their respective teams. With the commitment it takes young people to play hockey, to endure the long seasons and the nature of the sport, injuries are not uncommon. In fact, most players contend with at least one injury-related setback during their career.
Although some injuries can be caused by extensive play and inadequate recovery, others often result from factors out of an athlete’s control, such as a slap shot to the ankle.
As hockey players play at increasing competitive levels, there often is more pressure to train harder, both on and off the ice. Such intense training can lead to inadequate rest and recovery.
No matter the cause, injuries can be crushing for the player.
The media often highlights college and professional athletes who power through injuries, not wanting to miss playing time or risk the future of their contract. These decisions can have serious long-term effects.
I cringed every time Julian Edelman missed a catch in the New England Patriots’ season-ending game. His heart and head might have pushed him to play, but his body, with its multiple injuries, could not perform close to its potential.
When an injury occurs, the body needs time to heal. Damage to the muscles, bones and head does not magically correct itself, even with medication. Recovery requires expert medical care, physical training and time.
Sustaining an injury is disappointing for all athletes. Most hockey players, as soon as their doctors clear them to play, do so immediately and enthusiastically.
However, some players are more hesitant to return to competitive games. Although they are physically ready to play again, mentally they are not.
In addition to the body doing healing with sleep and rest, athletes can take initiative to restore their good health. The good news is that mental conditioning can help them develop the fortitude to resume playing the game they love.
Mental impact of injury and setbacks:
- Depression
- Anger
- Frustration
- Change in eating and sleeping habits
- Lack of confidence caused by time away from the ice
- Increased anxiety and stress
- Fear of reinjury
- Lack of motivation
- Isolation
Strategies to help manage injuries
Positive mindset: Acknowledge your emotions. They are real, and they are normal. Given the time at your disposal, step back and consider the big picture. As I frequently tell my clients, we have a choice in how we respond to situations. Although setbacks beyond our control can happen, we also can be in charge of how we react.
Imagery: Mental imagery is a valuable tool. It activates the neural networks in your brain so your body thinks it is still performing. Use detailed imagery to practice your moves and plays. Watch games you played on LiveBarn or an NHL telecast. Keep your mind in the game through mental stimulation.
Goal setting: Follow your rehabilitation program with your trainer. Set weekly goals throughout rehabilitation.
Skill building: While injured, work on the skills that you are still able to practice. Work on core or other areas of athletic/physical development. For example, when Gordon Hayward of the Celtics ruptured his Achilles tendon, he consistently sat on a chair near the 3-point line and shot baskets.
Different opportunity: Take time to learn or practice another interest. Play guitar, take up knitting or cooking. Another activity can offer not only a different type of meaning and validation, but also a distraction from your injury.
Mindfulness skills: New research highlights the power of using mindfulness techniques to accelerate the healing process. Breathe into the muscle, bone or other injury. Envision warmth or energy flowing into the injured area as you breathe in and out deeply.
Maintaining contact: Keep in touch with teammates. When an injury takes a player off the ice, it is important for that person to connect with the team in other ways, keeping track of stats or serving as a team manager.
Although no one wants to experience an injury and miss time with their team, following a personal strategy has a significant impact on recovery. Players’ minds play a key role in the way they react to an injury or recover from an injury. By employing mental conditioning techniques, hockey players can optimize their chances to fully recover and return to play as quickly as possible.
As World Cup gold medal soccer sensation Megan Rapinoe remarked, “I know it sounds weird, but getting hurt was one of the best things that ever happened to me. It really gave me a different perspective.
"Before, everything was going how it was supposed to be and I wasn’t really appreciative of what I was doing and what it took to be there. The injury grounded me in a lot of different ways. The rehab process makes you stronger on all fronts, mentally and physically.
"I feel stronger and a better person for it. I would never wish it on anyone, but I don’t wish I could take it back.”
Dr. Elizabeth Ward is a former Harvard hockey player, licensed psychologist and peak performance coach/consultant. Learn more at www.DrElizabethWard.com.
