Building Resilience: How to Overcome the Fear of Movement After Injury
Let’s be real—injuries suck. Not only do they mess with your body, but they can also throw off your whole confidence game. I’ve seen it as a college athlete and while working as a physical therapist, and I get it. When something you love doing gets taken away, it’s easy to feel scared about moving again, even once you’re technically “healed.” But overcoming that fear and rebuilding confidence in your body is possible. As someone who has faced my own injuries and setbacks, I know how challenging it can be, but I also know how empowering it is to regain control over your movement. Here’s how I help my clients (and myself!) work through it:
1. Start Slow and Build Gradually
The fear of reinjury is real, and it can make even the simplest movements feel overwhelming. The key is to start small. Begin with gentle, controlled movements and gradually increase intensity as your body allows. This process gives your nervous system time to adjust and can help you feel more in control. By starting slow, you’re laying a foundation for confidence, which is essential for building long-term resilience.
2. Focus on What Your Body Can Do, Not What It Can’t
After an injury, it’s easy to get caught up in what you’re not able to do anymore. Instead, shift your focus to what you can do. Celebrate small wins, like walking a little longer or holding a stretch for a few extra seconds. These moments of progress, no matter how small they seem, are building blocks for your recovery. By focusing on your abilities instead of limitations, you help shift your mindset from fear to empowerment.
3. Reframe Your Fear as a Signal for Growth
Fear is a natural part of recovery, but it doesn’t have to control you. Rather than seeing fear as something to avoid, try reframing it as a sign that you're pushing your boundaries and growing. Every time you face a movement that scares you but do it anyway, you're building resilience. Over time, these small challenges will show you that your body is capable and strong, and the fear will become less intimidating.
4. Give Yourself Some Grace
Physical recovery is just one part of the healing process. The emotional toll an injury takes on a person’s confidence can be significant. It’s important to acknowledge the emotional challenges that come with physical setbacks. If you're feeling nervous or afraid, talk about it—either with a therapist, a coach, or someone you trust. Sometimes, simply verbalizing your fear can lessen its power. Additionally, practices like meditation or journaling can help calm the mind and ease anxiety.
5. Practice Mindful Movement
Mindfulness is about being present and aware of your body, without judgment. When you’re rehabbing from an injury, practicing mindful movement can help you regain a sense of control over your body. Is there tension? Does something feel off? Is there a slight improvement? Mindful movement is all about being present and in tune with your body. You’re not just moving for the sake of it—you’re listening and responding, which is huge for rebuilding trust.
6. Set Realistic Goals and Celebrate Progress
Set small, achievable goals that are within your current capacity. It could be something as simple as walking for 10 minutes without pain or completing a series of stretches. When you hit a milestone, celebrate it! These small victories will remind you that recovery is a journey, and every step forward is a step closer to your goal.
7. Surround Yourself with Good Vibes
Recovery can feel lonely if you’re doing it solo. Find your people—whether it’s a supportive friend, family member, or even a therapist who gets what you’re going through. Heck, find a community online! There’s something super powerful about knowing you’re not the only one in the “I’m coming back from injury” boat.
8. Embrace Setbacks as Part of the Journey
Yep, setbacks will happen and that’s okay! It’s important to embrace these moments as part of the healing process. If you experience a flare-up or a difficult day, don’t let it discourage you. Instead, view it as an opportunity to learn more about your body and adjust your approach. Resilience isn’t about avoiding challenges—it’s about facing them head-on and continuing to move forward.
9. Trust the Process
Building resilience takes time. Trust that your body is capable of healing, and that with the right approach, you will regain strength and confidence. Trust your therapist, trust the process, and trust yourself. Even when progress feels slow, every effort counts, and your body is working hard to rebuild.
10. Celebrate Your Resilience
Finally, remember that overcoming fear and injury is an achievement in itself. Celebrate how far you’ve come, even if it feels like the journey is still ongoing. Each day you push through your fear and move with intention is a testament to your strength and resilience.
As someone who has personally navigated the ups and downs of injury, I can tell you that regaining trust in your body is one of the most empowering things you can do. Movement is a beautiful, dynamic part of life, and getting back to it after an injury requires patience, persistence, and a lot of self-compassion. If you’re facing a setback, know that you’re not alone—there’s always hope, and you have the power to overcome. Let’s work together to build that resilience, one step at a time!
