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Athletic injuries are devastating setbacks for any athlete, both physically and mentally. Not only does the body need time to heal, but the mind can also suffer as athletes struggle with the fear of not being able to play again or to the level they once did. While traditional treatments such as rest and physical therapy are essential, recovery visualization and imagery techniques can also be powerful tools in an athlete’s recovery. By using the power of the mind, athletes can help speed up their healing process by creating a more efficient healing environment. I want to explore the benefits of using imagery to help athletes recover during injury.

Imagery, or mental visualization, is a technique used to create or recreate experiences in the mind. It is a tool athletes use to improve performance, but it can also be used in injury recovery. The basic premise of recovery visualization is that the brain cannot distinguish between a real and imagined experience. By visualizing specific images or scenarios in the mind, the body can be stimulated to respond as if the experience is happening. When used in the context of injury recovery, this can have a positive impact on the healing process.

How To Use Recovery Visualization

To use imagery effectively during injury recovery, athletes should follow these general steps:

• Find a quiet, comfortable place to sit or lie down.
• Close your eyes and take several deep breaths (learn to breathe) to help relax your body and mind.
• Visualize a specific image or scenario that is relevant to your injury. This could be an image of the injury healing, a scenario in which you are playing your sport again, or an image of your body healing.
• Engage all of your senses in the visualization. Imagine the sights, sounds, smells, and physical sensations of the image or scenario.
• Repeat the visualization for several minutes, taking time to focus on each aspect of the image or scenario.

Check out the Top 5 Guide To Imagery blog for some examples of imagery scripts that can be used to get the process started.

What does an injury need to heal? How does the body heal?

These are both important questions for an injured athlete to know the answer to. We’ll start with the latter. Essentially, the body takes blood, swelling, and lack of mobility or specific mobility to create chaos around the injured site. New blood brings in repairing agents, and swelling sorts the good from the bad. then old blood pushes the bad out to the body. The body uses the new stuff to recreate what was once there. Your body does this automatically. But, stress, anxiety, fear, and other emotions can get in the way of the body working efficiently. To answer the initial question; the body needs blood, oxygen, movement, relaxation, and mental guidance. Recovery visualization can help make all of these things happen.

The Benefits of Recovery Visualization

As previously stated, healing the body takes a lot of effort to be done well. Your body will heal itself. But, you impact how well it heals. Recovery visualization allows you to stay positive and avoid stress when that is all your mind wants to do.

The benefits of imagery for injured athletes are numerous and can include both physical and psychological benefits. Here are some of the key benefits of using imagery as a tool for recovery:

1. Pain relief: Imagery can be an effective tool for reducing pain, as it helps to calm the nervous system and reduce stress.
2. Maintaining performance: Imagery can be helpful for athletes who are in rehab from their injury, as it can help them to maintain their mental edge and stay connected to their sport, even if they are unable to physically participate.
3. Complementary therapy: Imagery can be used to complement therapy alongside other treatments, such as physical therapy, medication, and other forms of rehabilitation.

An In-depth Look

I want to take a deeper look into the last 2 on the list; complementary therapy and maintaining performance. Visualization is something that most athletes do without thinking about it. You often think about hitting home runs, throwing strikes, making free throws, scoring goals, serving aces, and everything else within your sport. You don’t currently have the goal of doing those things physically. But, you can transfer those skills into the rehab facility.

Visualization is Complementary Therapy

1) Visualization creates blood flow

The increase in blood flow helps to deliver more oxygen and nutrients to the damaged tissue, which is critical for healing. When an athlete visualizes a specific image, the brain sends signals to the body, which in turn triggers the release of hormones and chemicals that stimulate blood flow. There have been research studies that have found that athletes who used imagery had significantly better blood flow and oxygen levels than those who did not.

How do you visualize the blood flow? Start with the general instruction from above and then move into the scripts from my Top 5 Guide. Take your injury, surgery site, or bruising as your focus points. Imagine the color red flowing through your field of vision. Visualize your body, see your injury location, watch the color red expand to that area, and return to the center.

2) Increase range of motion

In terms of range of motion, recovery visualization can be used to help athletes see themselves moving in specific ways. This can help stimulate the neural pathways involved in movement and can lead to an improved range of motion. In more published studies, researchers found that athletes who used imagery to visualize themselves performing specific movements had a better range of motion than those who did not. Visualize the injured area moving freely and without pain. By picturing the injured area moving in a pain-free way, you can help promote physical healing and prevent further injury.

You may not be able to bend your knee, reach overhead, or make any other movement as you normally would. What you can do is go through whatever range of motion you have and then once reach the end visualize your body moving through the rest of the motion.

For example, if you had ACL surgery you won’t be able to move your heel to your butt right now. Your doctor or therapist may say you can only bend to 90 degrees and then work on improving that. You may get stuck in one spot for a while. And that is okay and normal. But, when you get stuck, close your eyes and imagine your knee in the same position. Once you see that imagine your heel moving closer toward your butt. This is one example, but, can be used for any injury and motion that is limited after your injury.

3) Promoting healing

Ultimately, you want your body to heal. And this takes time and your body will do it as quickly as possible. But, you can help facilitate the healing.

By visualizing the injured area as healthy and strong, you can help reduce pain and inflammation. While you are in therapy or at home feeling tired of being hurt, close your eyes and imagine yourself playing your sport as if you weren’t hurt. Imagine yourself doing things that you can’t do anymore. By picturing yourself returning to your sport and performing at a high level, you can help maintain a positive attitude and increase your motivation to stick to your rehabilitation plan.

When an athlete is injured, it’s common to feel stressed and anxious about the potential for long-term damage, missed playing time, and future performance. This stress can hurt the body’s healing process, as it can increase inflammation and delay the repair of damaged tissue. By using imagery to reduce stress and anxiety, athletes can help promote a more favorable healing environment.

Use recovery visualization to see tissues, ligaments, and bones coming back together. See your muscles getting stronger. Watch as your body can return to the activities it is wanting to do. Start with the general instruction from above and then move into the scripts from my Top 5 Guide.

Visualization Maintains Performance

One of the key ways that imagery can help an athlete is by helping them visualize themselves playing again. The fear of not being able to play again is a common concern for athletes, and this fear can lead to a negative mindset and further physical setbacks. By visualizing themselves playing again, athletes can help maintain a positive attitude and stay motivated to continue their recovery. This can have a powerful effect on the body’s healing process, as it can help stimulate the release of hormones and chemicals that promote tissue repair. Researchers have found that athletes who used imagery to visualize themselves playing again had a more positive attitude and a faster return to play than those who did not.

Even if you’re unable to physically participate in your sport due to an injury, you can still visualize yourself performing the movements and techniques of your sport in your mind. This can help maintain your muscle memory and keep your mind engaged with your sport.

Visualize yourself returning to your sport and performing at a high level once you’ve recovered from your injury. This can help maintain your motivation and focus during the recovery process.

By using imagery to maintain performance during a sports injury, you can stay mentally engaged with your sport and motivated to maintain your skills and abilities, which can help you return to your sport more quickly and with greater confidence.

Start with the general instruction from above and then move into the example scripts from my Top 5 Guide. 

FINAL THOUGHTS

Overall, imagery is a powerful tool for athletes who are recovering from an injury. By using the power of the mind to create vivid mental images of the desired outcome, athletes can promote healing, reduce stress, and maintain their performance during the recovery process. If you are an athlete who is recovering from an injury, consider incorporating imagery into your recovery plan. With regular practice, recovery visualization can be a valuable tool for helping you to get back to doing what you love as quickly and safely as possible.

*Medical Disclaimer*

As usual, do everything with caution. Check-in with your physical therapist or athletic trainer. Make sure that you are not pushing yourself past the limits that they have setup for you. Imagery can help you have a better recovery. But, if you go too hard that may stale your progress.