6 Athlete-Approved Ways to Cope With Injury When You’re Off the Trails

From minor niggles to major mishaps, Courtenay shares six expert-approved strategies to help you deal with the physical and psychological challenges of injury.

I’m sorry you’re here. No, really, I am. If you’re reading this, you’re either recovering from an injury or know someone who is. And that, my friend, is a sucky place to be.

In an ideal world, you wouldn’t be injured, and I wouldn’t be writing this article. We’d all be riding further, hiking higher, and running faster. But sadly, setbacks are part of the deal.

Whether it’s a persistent niggle or a torn ACL, most of us will encounter injury at some point in our lives. When we do, it’s only natural to focus on the physical: repairing muscles, loading tendons, and healing bones. But what about our thoughts, feelings, and emotions? If injury has taught me anything, it’s that balancing bodily health and mental wellbeing is key to the recovery process.

Five years ago, I hurt my knee playing the world’s most beautiful game: soccer. As my injury deteriorated, so did my mood and sense of hope. Would I ever send another cross into the box? Would I ever run my favourite trail again? Who was I without sport and adventure?

Sore and sidelined, I fixated on my pain without addressing the sadness or anxiety I felt.

If this sounds even vaguely familiar, I’m not surprised; the relationship between injury and mental health is well-documented. Research shows that injured athletes, ‘report higher levels of depressive symptoms and generalised anxiety’ than their non-injured counterparts. And while you might not call yourself an athlete, if movement is important to you, you fit the bill.

I don’t say this to scare you, but to walk alongside you. I feel your frustration. I understand your anxiety. Injuries aren’t just a pain in the arse, they’re a heavy mental burden to bear. In the past few years, I’ve churned through countless tubes of Voltaren and cried just as many tears. But through it all, I’ve learned some valuable lessons, and the least I can do is pass them on.

To help, I’ve enlisted the support of elite athletes and health professionals. Consider us your virtual support squad, here to help you navigate the challenges of injury, one (wobbly) step at a time.

Whether you’re battling tennis elbow or runner’s knee, I hope these tips and tricks see you through the highs and lows of recovery so you can get back out there. You’ve got this.

1. Stay Social

‘Injury can be incredibly isolating, but it’s rarely a unique experience’, says Freya Bronwin, psychotherapist and founder of Reframe Sessions. ‘Connecting with others who understand the challenges of recovery – whether through volunteering or supporting teammates – provides validation and normalisation.’

And it’s this sense of togetherness that makes the whole situation suck a little less.

Recovery essentials: Cider, friends, and fresh air

When knee pain forced me onto the bench, showing up to training and games was the highlight of my week. According to research, the social support I received in those moments may have positively influenced my recovery rate. In short: have fun, heal faster.

When you’re forced to skip run club or drop out of a group ride, consider alternative ways to connect with your crew. Can you man the aid station at a race instead of running it? Can you swap that multi-day hike for a low-impact bikepacking trip? Whether it’s a gentle bushwalk or a weekend coffee, staying connected with mates is key to the recovery process. 

‘When we feel understood and supported, our perception of pain and the hopelessness of the situation often diminishes’, says Freya. ‘It’s about remembering that even when sidelined, you’re still part of a larger team.’

2. Feel the Feels

Grief is a natural response to loss, but it’s not just reserved for loved ones. When something you treasure is taken away – even temporarily – it’s normal to experience sadness, anxiety, or anger.

‘For many people, the sport or exercise they do is so much more than physical activity,’ says Freya. ‘It’s the structure in their week, a way to connect, a vehicle to achieve goals, and a way to decompress. So it’s natural that, when an injury occurs, the grief or frustration we feel isn’t just about the physical inconvenience, but the threat we feel to our sense of identity’.

Contemplating my feelings over a cuppa

According to Freya, denying your feelings – however intense or uncomfortable – won’t make them disappear.

‘It’s like trying to hold a beach ball underwater’, she explains. ‘It will eventually pop back up, and often with more force. When we acknowledge emotions, especially by talking about them, it’s like letting air out of the beach ball. When they’re out in the open, their power over us starts to disintegrate.’

3. Pain Doesn’t (Always) Equal Damage

As counterintuitive as it sounds, pain isn’t an accurate measure of tissue damage. And that, my friend, is good news.

‘Generally speaking, pain is a protective mechanism involving a series of signals between the brain, spinal cord, and the rest of the body’, explains Kye Simpson, founder of Streamline Physiotherapy. ‘Interestingly, the intensity and frequency of these signals – and therefore the pain experienced – can be heavily influenced by previous injuries, trauma, stress, anxiety, and social context.’

Runner, triathlete, and physiotherapist Kye Simpson | Photo supplied

Ever felt an old injury flare up at a particularly stressful time of life? Or maybe, like some sort of self-fulfilling prophecy, you only started experiencing pain after seeing the results of an MRI? While the pain you feel in those moments is real, it might not necessarily suggest further physical harm.

‘Pain can certainly indicate tissue damage, like a fractured ankle or hamstring tear’, says Kye. ‘But in other cases, experiencing pain doesn’t necessarily mean there’s damage to the structures.’

And vice versa.

I have grade-four cartilage damage in both of my knees, but only one of them causes me any pain; what shows up ‘on paper’ isn’t indicative of the symptoms I experience.

‘I truly believe mindset plays an integral role in the injury rehabilitation process.’ – Kye | Photo supplied

‘Having a good understanding of this concept can be a really powerful tool in helping take control of injury and regulate the external factors that can influence [your] pain or perception of pain’, Kye says.

4. Rehab Like an Athlete

If the mere sight of an exercise band makes your eyes glaze over, you’re not alone. When nature’s your playground, doing ‘clamshells’ at the gym is the ultimate punishment. But approaching your rehab routine like an athlete can make the process more motivating.

‘Focus on what you can do, rather than what you can’t’, suggests ultrarunner Luke Barrett. ‘If you’re a goal-oriented person like I am, adapting your goals – or making new ones – helps to keep things positive.’

Ultrarunner and videographer Luke Barrett | Photo supplied

That’s not to say there won’t be moments of frustration. When you’re used to logging daily miles or swimming 1km with ease, anything less can feel pointless. But, according to Kye, injury can be an opportunity for growth; a chance to ‘learn about our bodies and develop potential areas for improvement’. It can even ‘make us more appreciative of having the freedom and ability to exercise’.

His expert advice? Cultivate diligence, practice patience, and most importantly, always keep the end goal in mind.

5. Find Your Next Best Thing

When your activity of choice is off-limits, finding an injury-friendly alternative – or your ‘next best thing’ – can make a tangible difference to your mood, mindset, and sense of identity.

‘Staying active and in the mountains makes me a better person to be around’, says Luke, whose recent ankle injury has seen him dust off the mountain bike. ‘And while running is still my preferred means of achieving that, a bike is a worthy substitute.’

Like Luke, professional runner Paige Penrose finds comfort on two wheels.

‘Running is more to me than racing and competition’, she says. ‘It’s the only time my brain is calm and I can think about one thing at a time. I’ve found a similar response with other cyclical, rhythmic movements. It’s not quite as pronounced as running, but cycling certainly goes a long way in filling that bucket.’

6. Don’t Go it Alone

‘For two years now, I’ve been dealing with problematic shins’, explains Paige, who recently returned from the US, eager to re-establish herself in Australia’s competitive trail scene.

‘I don’t have any clear explanations, which makes it all the more frustrating. At times, I’ve felt pretty hopeless about it’, she admits. ‘It’s one thing to have a problem and not be willing to change your behaviour to fix it, but it’s infuriating to have nothing to point a finger at, no intervention to make.’

Paige Penrose, professional trail runner for The North Face | Photo supplied

When progress is slow and answers unclear, surrounding yourself with a solid team can change your trajectory. Practically, this could mean chatting with your GP, finding a physio, osteopath, or specialist, or seeking the support of a mental health professional (I happen to know a good one).

The bottom line: Don’t wing it. And don’t go it alone. 

‘I have a phenomenal team behind me this time’, says Paige. ‘[They’re] committed to figuring out what’s going on and finding a way through. It’s a far cry from the “let’s just wait and see” sentiment I’ve been met with previously.’

Motivated to lean into the recovery process, Paige is determined to come back stronger, a journey you can follow on Instagram. 

‘Allow yourself the space to slow down and rest, get hungry for it, and then rebuild.’ – Paige Penrose | Photo supplied

‘I think the biggest factor is finding your person’, Kye adds. ‘[Look for] someone who will listen and understand how your injury fits into your world.’

And finally, don’t give up when it gets hard. ‘Injury and rehab test our resilience’, he continues, ‘but view it as an opportunity to learn and improve. Don’t catastrophise and be patient. Our bodies are amazing machines – they respond well to the stimulus and positive input we provide them’.

Onwards and upwards, my friends.

Outdoor Injuries and Accidents Are Common!

• The Best Outdoor Video Games for Injury, or Rainy Days
• We Ask the Trail Run Physio Nat Gallant How to Avoid Injuries and Keep Running Strong 
• 26,000 Reasons To Have Ambulance Cover
• A Serious Fall Outdoors Left Me With Deeper Scars Than I Realised