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Imagery is a mental technique that involves creating vivid, sensory images in mind to achieve a specific goal. This can range from visualizing successful performance in a competition to using imagery to help cope with pain during injury rehabilitation. The 1st big goal you can achieve is being able to imagine your 5 senses. Once that is achieved you can move on to harder imagery. The final 4 goals you can achieve are seeing the body heal, move, progress, and return to play. In this blog, we will explore the benefits of using imagery during a sport injury and how it can help athletes recover.

The Basics

#1 Imagery Senses

The first thing that you have to be able to do is imagine the basics. I like to start with imaging the 5 senses. The 5 senses you know and understand without having to think about it. But, as a reminder, the 5 senses are smelling, tasting, touching, seeing, and hearing.

There are a couple of simple rules for all imagery practices:

1. Be in a quiet place with no distractions.
2. Be comfortable either in a chair or lying on the ground.
3. Start by focusing on your breathing and then begin the exercises.

Imagery practice:

The Advanced

#2 Healing Imagery

Imagery has been shown to accelerate the rehabilitation process by helping the body be efficient. By visualizing the injured area healing and regaining its strength, athletes can activate the body’s own healing mechanisms and speed up recovery.

Once you get the basics of imagery down you can start to imagine the body healing. Some ideas you can use are seeing blood flowing, tissue healing, pain disappearing, basic movements, and muscles working. For this practice, you will start to visualize some movement.

Healing Imagery Practice:

#3 Seeing the Body Move

Once you are through the initial healing process you can start to visualize your body moving again. This is especially helpful for those with some sort of immobilization. You may not be able to bend your knee, lift your hand over your head, or move the injury site like you are used to doing normally. By using imagery you are able to move these body parts. I want this practice to be basic movements. Practice #4 will be injury-specific movements.

Body Moving Practice:

#4 Forward Progression Imagery

This is where you start to get into the more fun imagery. The fear of not being able to perform at their best, or of not being able to return to competition, can be overwhelming. However, using imagery to focus on a positive outcome and to visualize a successful recovery, means practicing movements that you can’t currently do, or that you are afraid of doing.

You have to regain confidence in your injury. It’s hard to build confidence when you can’t physically move body parts. But, you can assist through visualization. You may not be able to able to reach out in front of you currently. But, you can imagine your arm reaching 90 degrees. Once you physically reach 90 degrees you can visualize reaching overhead. When this happens you use imagery to lift overhead, throw, shoot, or whatever your sport movements require you to do overhead.

Think about the exercises that you are doing during rehab. Ask your physical therapist or athletic trainer what the end goal movements are and imagine you doing those movements while you are doing the actual exercises.

Progressive Practice:

The Return

#5 Return to Play Imagery

Starting by visualizing specific movements, such as running or jumping, can activate the same muscles that are used during actual physical performance. This leads to a sort of mental rehearsal that can improve the muscle’s ability to perform the movement. Athletes can reduce these feelings and maintain a positive outlook. By visualizing successful recovery and returning to competition, athletes can feel more confident and optimistic about their future.

This final exercise is the most fun. Below is a general prompt but you make it as specific as you would like. You can change the exercise to whatever your favorite practice drill is. Or, make it one that you are most scared about doing again. As you get closer to your return date make it more applicable to what you will be doing. Take your time. Build up to this routine. And always be confident in what you are doing. Complete the drill fully and to perfection. Take about 3-5 minutes for this drill.

Playing Again Practice:

Take about 3-5 minutes for this drill.

Final Thoughts

Imagery is a powerful tool that can provide numerous benefits to athletes during injury rehabilitation. From reducing pain and improving confidence to enhancing physical performance and accelerating rehabilitation, imagery can play a critical role in helping athletes overcome injury and return to competition. Incorporating imagery into your recovery process can help you overcome the challenges associated with injury and achieve your goals.

*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.