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Dealing with a sports injury can be a daunting and frustrating experience. No matter what level of athlete you are, an unexpected injury can disrupt your routine, goals, and sense of identity. But these three things you can do to stay on track and make progress: set daily goals, learn what you CANNOT control, and focus on what you CAN control.

DAILY GOALS

Setting daily goals means identifying specific actions that you can take to improve your health, your mindset, and your recovery. By focusing on what you can control and breaking down a long and sometimes overwhelming journey into manageable steps, you can boost your motivation, your confidence, and your sense of accomplishment. Here’s how to do it:

Know your priorities

Before you set any goals, take a moment to reflect on your priorities. What are the most important things you need to do to recover and stay healthy? This could include your rehab exercises, your nutrition plan, your sleep routine, your mental health, or anything else that matters to you. Write them down, and keep them in mind.

If I do ___ today, I know I will achieve ___.

A simple and effective way to set daily goals is to use the “If I do ___ today, I know I will achieve ___” prompt. This means choosing one or two specific actions that you want to accomplish today and linking them to a clear and measurable outcome. For example:

• By doing my ankle exercises today, I know I will achieve better mobility.
• If I drink 2 liters of water today, I know I will achieve better hydration.
• If I meditate for 10 minutes today, I know I will achieve better focus and relaxation.

Make sure your goals are realistic, achievable, and relevant to your priorities. And don’t forget to celebrate your successes, no matter how small they may seem.

Write down your goals and track your progress.

To make your goals more tangible and accountable, write them down and track your progress. You can use a notebook, a planner, a mobile app, or any other tool that works for you. Make sure you check off your goals as you complete them, and reflect on your achievements at the end of the day.

Adjust your goals as needed.

Remember, setting daily goals is not about being perfect or pushing yourself too hard. It’s about being flexible and adaptive and adjusting your goals as needed based on your feedback and your circumstances. If you encounter a setback or a challenge, don’t beat yourself up. Instead, use it as an opportunity to learn, grow, and refocus your efforts.

Setting daily goals can be a powerful tool for managing a sports injury and staying motivated. You can break down a long and sometimes overwhelming journey into manageable steps that you can take one day at a time. To help set up successful daily goals you have to know the difference between what you can and can not control. Your goals can’t change what you don’t have control over. But, you can change outcomes by setting goals around what you can control.

What you CAN’T control

While there are many things you can control when it comes to your recovery, there are also many things you cannot control. Understanding these things will keep you focused and motivated on your journey to recovery. 5 things injured athletes CANNOT control:

1) When you’re cleared to play

One of the most frustrating aspects of a sports injury is not being able to play. Unfortunately, the timeline for returning to play is mainly out of your control. This decision is typically made by your medical team based on the severity of your injury, your progress in rehab, and other factors. While it’s natural to want to rush back to your sport, it’s important to trust the process and follow your medical team’s recommendations.

2) The severity of the injury

The severity of your injury is another factor that you cannot control. Some injuries may require only a few weeks of rest and rehab or months. And if you have surgery that is another factor. The severity of your injury will depend on a variety of factors, including the type of injury, the location of the injury, and your overall health. While you may be able to take steps to minimize the severity of your injury (such as wearing protective gear), the actual severity is NOT in your control.

3) Healing rates

Healing rates are another factor that you cannot control. Your body’s ability to heal is influenced by a variety of factors, including your age, your overall health, and the type and severity of your injury. While you can take steps to support your body’s natural healing processes (such as getting enough rest, eating a healthy diet, and staying hydrated), you cannot control how quickly your body heals.

4) Setbacks and challenges

Setbacks and challenges are an inevitable part of the recovery process. You will experience setbacks in your rehab, your emotional well-being, or your personal life. While setbacks can be frustrating and discouraging, they are also an opportunity for growth and learning. Use setbacks as feedback to adjust your approach, and keep moving forward.

5) Others’ responses to your injury

Unfortunately, not everyone will respond to your injury in a supportive or understanding way. Some people (coaches and teammates) may question the severity of your injury, criticize your rehab efforts, or pressure you to return to play before you’re ready. While it’s important to surround yourself with positive and supportive people, you cannot control how others respond to your injury. Focus on what you can control – your attitude, effort, and response to name a few.

What you CAN control

understanding what you cannot control can help you stay focused and motivated on your journey to recovery. While you may not be able to control when you’re cleared to play, the severity of your injury, others’ responses to your injury, setbacks, challenges, or healing rates, you can control your attitude, effort, response, and preparations. By focusing on what you can control, and letting go of what you cannot control, you can stay resilient. 6 things you can control:

1) Preparation

While you may not be able to control when you’re cleared to play, you can control how you prepare for it. This means focusing on your rehab exercises, your strength and conditioning program, your skills training, and any other areas that can help you get back to your best. By being proactive and intentional in your preparations, you can set yourself up for a successful return.

2) Effort

While you may not be able to control the outcome of your recovery, you can control the effort that you put into rehab. This means giving your best effort in your rehab exercises, your nutrition plan, your sleep routine, and anything else that can help you heal and stay healthy. By putting in consistent effort, you can maximize your chances of a successful recovery.

3) Perspective

While you may not be able to control the severity of your injury, you can control how you view it. Instead of seeing it as a setback or a failure, try to see it as a challenge that you can overcome. By adopting a growth mindset and a resilient perspective, you can stay focused on your goals and progress.

4) Beliefs

While you may not be able to control the healing rate of your injury, you can control what you believe about it. This means having faith in your body’s ability to heal, and in your own ability to recover and get back to your best. By holding onto positive and empowering beliefs, you can stay motivated and committed to your goals.

5) Response

While you may not be able to control the setbacks themselves, you can control how you respond to them. Instead of getting discouraged or frustrated, try to see setbacks as opportunities to learn and grow. Use them as feedback to adjust your approach, and help make that next setback easier to deal with when it comes.

6) Attitude

Your attitude is one of the most powerful tools you have in dealing with a sports injury. A positive and proactive attitude can help you stay motivated, resilient, and focused on your goals. Instead of dwelling on the negative aspects of your injury, focus on the positives you have accomplished already. Use that as motivation to continue pushing forward.

Final Thoughts on Control

As an injured athlete, you have two choices to choose between: control your injury or let your injury control you. By learning the difference between what you CAN and CANNOT control you are taking control of your injury. When you set daily goals you allow your mind to play Follow The Leader instead of playing catch-up. Check out Control Your Injury-Have A Better Recovery to understand why you need to be playing follow the leader. Taking these tips will allow you to have a BETTER RECOVERY and help you get back to what you love to do.

*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.