How it all started…
In 2020, I made a pivotal decision to transition from playing rugby at a high level to taking up running as a hobby. The shift was driven by a desire to prioritise my physical and mental health, and what began as a way to stay active quickly evolved into a passion. Over the next three years, I dedicated myself to becoming fitter, faster, and stronger.
By 2022, I was averaging an impressive 145 kilometres per week, with some weeks reaching up to 200 kilometres. During this time, I challenged myself with several ultra-marathons, running distances of up to 50 miles, and set my sights on running a sub-2:40 marathon in Chester to qualify for the London Marathon. However, at the beginning of 2023, everything changed...
At first, the dull ache in the front of my left kneecap was nothing to be too concerned about. After a few weeks of rest, I thought I would be good to go however this was not to be. After speaking to the healthcare professionals in the early stages of the injury, we treated this to be a patella tendinopathy. Conversely, after months of rehab, the knee continued to get worse, and I was still clueless about why this was.
I had my first MRI which showed no structural damage, however, the second scan revealed that there is bone bruising and bone marrow oedema at the top of my shinbone. Knowing the issue after 14 months of uncertainty and questioning was relieving. Although, there is still a long road ahead of rehab…
Staying motivated through injury can be challenging, but it’s essential for maintaining your physical and mental well-being. Here are some strategies I use to help stay motivated during recovery:
- Shift my Mindset
- Focus on What I Can Control: Instead of dwelling on what I can’t do, I focus on what I can. This might involve working on other aspects of my fitness, such as flexibility, upper body strength and conditioning.
- Set New Goals: For example, aim for small milestones in your recovery process or focus on improving areas that are often neglected. One of my main goals was to improve my FTP on the bike as this has no impact on my injury.
- Stay Connected to Your Sport
- Stay Involved: Attend team meetings, watch games, or engage with your sports community. I still attend the THL run club but on my bike, as this allows me to socialise with those who are invested in the brand we are growing and have like-minded goals of bettering ourselves.
- Keeping a Positive Attitude
- Celebrate Small Wins: Acknowledge and celebrate small milestones in my recovery. Each step forward, no matter how small, is progress.
- Staying Physically Active (Within Limits)
- Adapt My Workouts: Focus on safe exercises that don’t aggravate your injury. Maintaining some level of physical activity can boost your mood and keep you engaged in your fitness journey.
- Explore New Activities: Try activities that are gentle on your injury but still keep you active, for me this was cycling.
- Using This Time for Self-Improvement
- Learn and Reflect: Use this period to study your sport, improve your knowledge, or work on mental strategies like mindfulness and concentration. Since being injured I have prioritised recovery and nutrition as this would have been influential to my injury.
- Keep the Long-Term Perspective
- Remember Your ‘Why’: Reflect on why you started your sport and what it means to you. This can reignite your passion and drive to return stronger.
- Visualise Your Return: Imagine yourself back in action, stronger and more resilient. This can fuel your motivation and remind you that the injury is just a temporary setback.
Injuries are tough, but they can also be an opportunity for growth.