From Setback to Comeback: Navigating Injury and Recovery | Uphill Athlete

Injury. It’s a word no athlete wants to hear—and yet, if you train long enough and hard enough, it’s almost inevitable. Whether it’s a twisted ankle on a trail, an overuse strain from doing too much too soon, or, in my case, a dirt biking accident that led to a fractured humerus and torn labrum, injuries show up uninvited. They stop our momentum, disrupt our routines, and challenge us physically and emotionally. But they also offer something else—an opportunity to learn.

Lately, we’ve been calling it the season of injury. Maybe you’ve felt it too. If you’ve been sidelined recently, or are supporting someone who is, you’re not alone. This article was born out of conversations with athletes and coaches who are navigating this tricky terrain—literally and figuratively. I wanted to share a bit of my own experience and some of the tools that helped me move through my injury season.

Step One: Feel the Feelings—Then Let Them Go

Injuries suck. Let’s just say it. There’s nothing glamorous about being told you can’t use your arm for six weeks, or realizing your training plan has just become a recovery plan. I gave myself permission to be upset for a couple of days. I let myself mourn the race plans, the long mountain runs, the normalcy of movement. But then, I gave myself a gentle nudge: Feel the feelings—yes. But don’t live in them. It’s a practice I use with my athletes too: Feel the feelings, ditch the story. Don’t let your brain spiral into catastrophizing. “I’ll never run again,” “my friends will forget about me,” or “I’m falling behind.” Those are stories, not truths.

Feel the feelings, ditch the story.

Reframing Recovery as Training

Once I accepted the reality of my injury, I approached recovery like I would a training block. That meant:

  • Daily movement, even if it was just a dog walk.
  • Prioritizing nutrition, especially protein, to support tissue repair.
  • Hydration and sleep, the unsung heroes of healing.
  • Progress tracking, where I logged small wins—like lifting my arm overhead or walking a little farther without pain.

When pain allowed, I trained the parts of my body that still worked. There’s actual research showing that maintaining strength in one limb helps prevent atrophy in the other. That gave me both something to do and something to believe in.

Finding Joy Beyond Sport

Something else happened during this time: I started painting. Nothing fancy—just dipping a brush into some colors and letting my mind relax. I realized how little space I had previously left in my life for creativity. The time I wasn’t spending training became time I could invest elsewhere: reconnecting with family, tackling a new certification, even just taking a deep breath without needing to be anywhere.

It’s a gentle reminder that we’re more than our sports. We’re friends, siblings, dog parents, lifelong learners. If your identity feels threatened by injury, that’s a good sign that it’s time to reconnect with the other parts of yourself.

Staying Connected to Your Community

One of the hardest parts of being injured is the fear of disconnection—of missing out while others carry on. But staying involved doesn’t have to mean doing the activity. I’d meet friends after their ski days, host a post-run hangout, or volunteer at a race. Don’t wait to be invited; be the one to reach out. Your community wants to include you—they just may not know how.

If your identity feels threatened by injury, that’s a good sign it’s time to reconnect with the other parts of yourself.

Set Goals (But Hold Them Loosely)

After my injury, I had a race on the calendar: a 50K in June. I used it as motivation, but I didn’t cling to it. My real goal was to regain full function of my arm and avoid surgery. If I made it to the start line—great. If not, I’d still volunteer and cheer on friends. Let the goal inspire you, not define you. When race day came, I got two-thirds of the way through before making the smart decision to stop. And you know what? I still had a great time. Then I shifted gears and focused on mountain biking for the rest of the summer—a new goal, a new joy.

Healing Isn’t Linear

Injury recovery is a winding path. It might be one step forward, two steps back. Or maybe you get strep throat the week of your comeback race. There’s no perfect formula. What matters is that you keep showing up with curiosity and compassion—for your body, your mind, and your life beyond sport.

Final Thoughts

If you’re in your own season of injury, remember this: You are not broken. You are in process. Be patient. Ask for help. Lean on your community. Reframe your recovery as training. And above all, keep learning about your sport, your body, and yourself.

You’re still an athlete. You’re still in the game. And when the time is right, you’ll be back out there. Maybe not stronger. Maybe not faster. But certainly wiser.

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