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Injuries are a major setback no matter how serious the injury is. UCL injuries are amongst the hardest rehabs. 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. 

There are many mental skills that you can use to help combat all of these mental 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.

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.

UCL Injuries

A UCL injury is one of the most challenging rehab processes for injured athletes. Any throwing athlete that needs surgery for UCL will miss whatever is left in their season part of the next. That does not guarantee that you will return to your level of play before the injury. Or, where you want to be, a better athlete than before your injury.

I want to focus on athletes that are dealing with a Tommy John injury. But, all of the following can be used for any athlete that is dealing with an injury within the upper body. Just change some of the wording and images and make them specific to your injury. The same principles apply. If you are dealing with a lower-body injury see Better Recovery: ACL Imagery Script

The Recovery Process

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

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

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

UCL Injury Scripts

The imagery scripts below are for you to gain back confidence in your elbow as you are working through rehab. 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 UCL Imagery Script

Take a deep breath and close your eyes. Imagine yourself in a comfortable space, lying on a soft surface with your injured arm comfortably resting. You feel the softness of the surface under you. You hear the sound of your breathing and feel your body starting to relax.

As you settle in, focus your attention on your injured elbow and healing UCL. See the swelling, the pain, and the limitations it has placed on your movements. Feel the discomfort.

As you continue to breathe, you begin to visualize your arm healing. See the swelling decreasing, the pain fading, and the motion of your elbow improving. You feel the warmth and tingling sensation of blood flowing through the joint, 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 your elbow moving up and down comfortably. You feel the support around your elbow bicep, forearm, and tricep muscles as they grow stronger with each repetition. See yourself performing your exercises with ease, your movements becoming more fluid and confident as your UCL 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. 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 UCL 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 breathing and the quiet noises around you as you lie there.

Focus on your breath, and imagine yourself starting to move freely without the support of a brace or sling. Visualize yourself putting pressure through your arm and feeling the strength and mobility returning. See yourself lifting confidently, moving openly, 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 tossing and hitting. 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. You know that your body is healing and that you are becoming stronger with each 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 UCL 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 mound 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 throwing, hitting, and catching, feeling the strength and power in your arm as you move with grace and speed. You feel light on your feet, moving effortlessly to get where you need to go, 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 beneficial tool in bringing back your confidence, drive, and enjoyment of the sport. UCL injuries are devastating. Unlike a lot of other injuries, these take you out of your sport for more than a season. They are hard to come back from but the comeback can be amazing once it happens. When you get back to your field you will struggle but fall back in love at the same time.

These imagery scripts only go through 3 stages of rehab that are very typical for injured athletes. But, continue with imagery practice as you are in any game or practice situation. 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 UCL recovery but the scripts can be used for anyone with an injury in the arms or upper body. Adapt them to your needs and what you are going through specifically. If you have a lower body see Better Recovery: ACL Imagery Script

*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.