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There are many mental skills that you can use to help combat injury setbacks. Imagery is one of my favorite ways to fight setbacks. It is a tool that you can use throughout the recovery starting before surgery and going all the way to the day you return and beyond. The imagery script samples below are here to help you get started.

Injuries are a major setback no matter how serious the injury is. An injury takes you away from the game for a day, a week, a month, a year, or longer. Injuries can deplete your confidence, your drive, and your enjoyment of the sport because you are on the sideline.

For some basic starting information on imagery (when and how) check out Create A Better Recovery With Visualization and A Top 5 Guide To Imagery For A Better Recovery.

General Rules for Imagery

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. SEE Top 5 Best Breathing Techniques to find a favorite breathing technique.
• 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.

ACL Injuries

An ACL injury is one of the most challenging rehab processes for injured athletes. It takes a long time for an athlete to return to activity. Usually, this process takes at least 9 months if you have a very efficient recovery process. That 9 months is also a time for you to return to playing. That does not guarantee that you will return to your level of play before the injury. Or, where you really want to be, a better athlete than before your injury.

I want to take this blog and work specifically with ACL athletes. But, all of the following can be used for any athlete that is dealing with an injury from the hips down. Just change some of the wording and images and make them specific to your injury. The same principles apply.

The Recovery Process

There are 3 main stages of rehab that I want us to look at. First, Acute/sub-acute. For this practice, this will include anything before surgery and the first couple of weeks. This is an important part of healing. The body will be healing, creating a bond between the new tissue and what your body already has, as well as protecting the site.

Secondly, is active rehab. This includes a couple of weeks out from surgery through the first few months of rehab. This will be the time that you’re starting to move. You’ll be learning to walk again, building strength, and getting back to regular life things.

Finally, functional rehab. Functional rehab includes a final couple of months and into the first days back to practice. This is the final stage of rehab, your body is strong and things become more fun. You’ll start working back into your sport and getting ready to play again.

ACL Injury Scripts

The imagery scripts below are for your practice to help you gain back confidence in your knee as you are working through the rehab process. These will help in each stage of the recovery and help you have a BETTER RECOVERY. Focus on each paragraph for about 45 seconds. This should not take you more than 5-10 minutes to complete in each stage. Use these scripts 3-4 times a week and adjust as you get better. Keep up with your exercises as you move along.

Acute/Sub-Acute ACL Imagery Script

Take a deep breath and close your eyes. Imagine yourself in a comfortable space, lying on a soft surface with your injured leg comfortably elevated. You feel the softness of the surface under you, and the warmth of the blankets wrapped around you. You hear the sound of your own breathing, and you feel yourself relax in the peacefulness of the space.

As you settle into the space, you focus your attention on your injured knee and ACL. See the swelling, the pain, and the limitations it has placed on your movements. Feel the discomfort, but you also know the strength and resilience of your body.

As you continue to breathe into your belly, you begin to visualize your knee healing. See the swelling decreasing, the pain fading, and the motion in your leg improving. You feel the warmth and tingling sensation as blood flows through the ACL, promoting efficient healing.

As you continue to focus on your breath, you can hear the sounds of your physical therapist or athletic trainer guiding you through gentle movements and exercises. You hear the sound of your muscles and ligaments stretching and contracting, growing stronger with each repetition.

Visualize yourself taking small steps with your injured leg, feeling the weight shift as you balance on the injured side. You feel the support of the quad, hamstring, and calf muscles as they grow stronger with each step. See yourself performing your exercises with ease, your movements becoming more fluid and confident as your ACL continues to heal.

As you breathe deeply come out of your imagery practice. You can start to feel your skin against the soft surface beneath you, and the warmth of the blankets around you. You know that your body is healing and that you are becoming stronger with each passing day.

Take one final deep breath, feeling the sense of peace and accomplishment wash over you. When you’re ready, open your eyes, knowing that this visualization has helped you create an efficient recovery, and has helped to set you on the path to a full recovery.

Active Rehab ACL Imagery Script

Take a deep breath and close your eyes. Imagine yourself in a comfortable space, where you feel relaxed. You can hear the sound of your own breathing and the quiet noises around you as you lie there.

Focus on your breath, and imagine yourself starting to walk without the support of a brace or crutches. Visualize yourself putting weight on your injured leg and feeling the strength and stability returning. See yourself taking confident steps, moving around freely, and experiencing a sense of accomplishment with each passing day.

As you continue to breathe deeply, you can hear the sound of your physical therapist or athletic trainer encouraging you and guiding you through your exercises. You can hear the sound of your muscles and ligaments stretching and contracting, becoming stronger with each repetition. You smell the familiar scent of the gym or clinic and feel the sweat on your skin as you work hard to regain your strength.

Visualize yourself moving to the next level of your rehab, engaging in light running and jumping. See yourself performing each movement with ease, your body becoming more agile and responsive as you move with greater confidence and ease.

As you continue to breathe deeply, you can feel the sensation of your muscles contracting and relaxing, the strength and power returning to your body. You feel a sense of accomplishment and pride in what you have achieved so far, and a growing sense of optimism for what is yet to come.

As you breathe deeply come out of your imagery practice. You can start to feel your skin against the soft surface beneath you, and the warmth of the blankets around you. You know that your body is healing and that you are becoming stronger with each passing day.

Take one final deep breath, feeling the sense of peace and accomplishment wash over you. When you’re ready, open your eyes, knowing that this visualization has helped to accelerate your healing process and has helped to set you on the path to a full recovery.

Functional Rehab ACL Imagery Script

Begin by finding your comfortable place where you can focus your mind and relax your body. Take a deep breath and close your eyes. As you breathe out, allow any tension or stress to flow out of your body, and feel yourself sinking deeper into relaxation.

As you focus on your breath, imagine yourself back on the field, court, or track where you play. You can hear the sounds of your teammates, coaches, and fans cheering you on. You feel the energy and excitement of being back in the game.

Visualize yourself running, cutting, and jumping, feeling the strength and power in your legs as you move with grace and speed. You feel light on your feet, moving effortlessly from one direction to another, responding to the action around you with confidence and agility.

As you move with ease, you feel the support of your teammates and coaches, who are cheering you on and encouraging you to play your best. You see the ball, bat, glove, or racquet in your hands, and you feel the excitement of being back to playing again.

As you continue to move and play, you feel a sense of accomplishment, knowing that you have overcome your injury and are back to playing at your best. You feel a strong sense of confidence and passion for the game, and a deep sense of gratitude for the opportunity to do what you love.

Finally, imagine yourself back in the locker room, celebrating with your teammates and coaches after a hard-fought victory. You feel a sense of connection, and you know that your hard work and dedication have paid off.

Final Thoughts

Imagery can be a very helpful tool in bringing back your confidence, your drive, and your enjoyment of the sport. ACL injuries are devastating. Unlike a lot of other injuries, these take you out of your sport for almost a whole year. They are hard to come back from but the comeback is amazing once it happens. When you get back to your field you will struggle but fall back in love very quickly.

These imagery scripts only go through 3 stages of rehab that are very typical for ACL injuries. But, continue with imagery practice as you are in game and practice situations. Take it into your off-seasons as you are building strength and agility. Move into your future goals, where you want to play next, and how far you want to go and see yourself accomplishing goals.

As I stated earlier this is geared toward ACL recovery but the scripts can be used for anyone with an injury in the hips or legs. Adapt them to your needs and what you are going through specifically.

*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.