Advice on Injury Rehabilitation

I had knee surgery (a patellar tendon debridement) three months ago. This “setback” is something for which I am grateful. It is a gift that has opened the opportunity for me to work with Longstreth Field Hockey, and, therefore, feel more connected to field hockey than ever before, albeit in a different way.

It has taken time for me to view a surgery that will keep me sidelined from playing for six months in a positive way, but it is a reframing effort worth it to anyone who is struggling with a form of an injury, challenge, or setback. This attitude has allowed me to adopt a realistic perspective, optimism, and excitement for the future.

Because I have been playing field hockey for over a decade and had prided myself upon constantly pushing the limits and working hard for much of that time, I overtrained and overused the main tendon in my right knee to the point where only surgery could alleviate my pain. I believed that because I continuously challenged myself without time for rest and recovery, I was successful. Yes, I had fantastic playing careers with the Academy of Notre Dame and WC Eagles, and reached the U.S. U16&U18 National Teams, but at what cost? I performed well on the field, but training, workouts, and practice became increasingly difficult because it was hard to sustain my own standard for success. Immediately after surgery, I was faced with the challenge of being out of this routine of working hard and preparing for the next game or tournament. However, after spending time reflecting, I understand the many ways why and how this surgery will benefit me incredibly for the future. One being my understanding of the importance of balancing intense training and work with mental and physical downtime. It has also given me the chance to accept new challenges, maintain optimism, connect with others, evaluate my goals, and pursue new opportunities. From the smallest injury to a major trauma, there are things anyone can do as a means of staying involved in field hockey or sports and preparing to come back as a better version of oneself.

My first piece of advice is to recognize and accept new difficulties. As field hockey players, we are accustomed to challenging practices, fitness work, and sessions in the gym. However, in my experience, standing up and walking down the stairs became major struggles post-operation. I recommend realizing new difficulties that come your way because of an injury and viewing them in the same way as other fitness challenges. Accept physical and mental difficulties, and work toward conquering them like you would a challenging skill. Progress occurs through practice. Additionally, just like I couldn’t bend and straighten my right leg, feeling like I was missing out on getting to play and practice with my teammates and finding other ways to fill my time was hard as well. Remember to give yourself grace because you are taking care of your body and preparing to come back stronger than before. Prioritize rehabilitation when that is where you are. There is no need to obsess over what you do not have the chance to do – it will come! In the meantime, capitalize on the opportunity to pursue other hobbies, interests, or work. Being hurt or injured means that you may have less hours dedicated to your sport and can fill that time with anything of your choosing. I have been fortunate enough to find an internship opportunity with Longstreth Field Hockey, and as I have more time, I am able to immerse myself in marketing and sports, two interests of mine. I’ve also started cooking and reading. Nevertheless, there are plenty of ways to stay engaged in field hockey while hurt. Watch other games, go to your team’s practice and focus on learning tactics and techniques from other players and coaches, visualize yourself in a game or drill scenario, and get your stick in your hands when you can. Stationary stick work has helped me stay sharp during recovery and is also a great creative outlet.

I want to emphasize that no one with an injury is alone. So many athletes have dealt with physical setbacks, from muscle tightness to major operations. Be open to sharing your experiences with others who have been in a similar position to gain insights from them or if any questions or concerns arise. Hearing from others who had had surgery was a way I found inspiration and proof of being able return to play better than ever!

Because I have been dealing with an overuse injury, I have committed to a different mindset not only surrounding the rehab process, but also for when I return to play to avoid overtraining patterns. Spending time outside of my normal hockey routine has allowed me to realize how much I do love and am excited to play field hockey, by myself, at practice, and in games and tournaments. This excitement and energy about field hockey is essential motivation for me at physical therapy and on a daily basis, in general. When the time comes for me to adhere to a more intense training schedule, I will keep the enjoyment and fulfillment of playing field hockey with me. My goal is to no longer work until failure, but to train hard and be diligent every day, stay in touch with how I am feeling physically and mentally, and continue to pursue the things in life that are enjoyable for me. Balance and moderation are essential for overall success.

For any person who has faced any form of a setback, physical or not, know that you are not alone. Rely on those who support you and believe in you. Find positivity in difficult situations. Give yourself something to look forward to and get excited about. Set a plan to return to your best and be diligent about adhering to it. Have faith in yourself. Ultimately, be patient with the process, having confidence in everything great you have and will accomplish.