All athletes eventually experience injury and tennis players are no exception. Go to any major tournament and stroll around the training room for a while and you may be surprised by the battlefield of walking wounded. You’ll see ankles being heavily taped, deep healing massages, supervised stretching of particular muscles, and many other forms of medical attention. This is a part of the game the fan rarely sees, but it is a huge reality and a big factor in player performance every week. But it’s also also a deep reality in amateur tennis. The fear of re-injury needs to be dealt with at all levels.
Common tennis injuries include tendonitis of the rotator cuff (shoulder), tennis elbow, twisted and sprained ankles, low back pain, and wrist problems. While the physical toll is an obvious nuisance, many ignore the mental significance of injury and the associated fear of re-injury that often ensues. Andy Murray recently sought out the help of a sport psychologist to overcome his fear of re-injury after his wrist problems.
In a study I conducted at the University of Florida, examining over 30 national champion football players along with a slew of injured tennis players and other athletes, a fear of re-injury emerged in a large percentage of cases. In addition, it was just as prevalent among recreational tennis players. The fear of re-injury kept these players from enjoying the sport they so loved, and what’s more, presented a further health risk.
One of my favorite professional bowlers, Tommy Delutz Jr., experienced a severe fear of re-injury a couple years ago, but after investing seriously in sport psychology he made it all the way back to #16 in the world this year. He recently stated that without mental coaching he would have never made it back to ESPN and the national spotlight.
Injured players experience what is best described as traumatic stress. Nobody enjoys getting hurt and the process of recovering is often lengthy and time-consuming. This stress causes fear of future pain or further tissue damage, whether real or imagined. This fear is brought on by the possibility of re-experiencing the pain, losing playing time, or becoming even more hurt. Players may experience self-doubt, worry, concern, and negative thoughts or feelings.
When the body is healed the mind is often the last to know. Dwelling on the past injury may lead to an overly cautious favoring of the injured area along with tense muscles. This tension actually leads to a greater chance of re-injury since the player is not relaxed and natural in his or her movements. It also can cause impaired focus, dangerously high tension, lower confidence, reduced rhythm, indecision, expectations of failure, and lower perceptions of control. Although fear is good when true dangers lurk, the emotion itself usually becomes the biggest threat to fun and high performance.
Players dwelling on a past injury play more consciously and move more tentatively. Serves and groundstrokes may be awkwardly steered or pushed for added security. Running for balls and staying in long rallies becomes very difficult. Opponents who sense this weakness seize the opportunity to play more aggressively and assume control of the match.
There are no quick or easy solutions to eliminate fear of re-injury from your game. Since this fear comes from your own feelings and expectations, it’s important to comprehend things differently. Aside from seeing a sport psychologist like Andy Murray or Tommy Delutz Jr. did, here are some useful tips to help you move forward after a serious or moderate injury, and to eliminate the harmful emotions that often ensue:
- Start practices slowly and work your way back as you might not have played in a while. Test the injured area frequently and remind yourself that you are completely healed if you have been given medical clearance. End your practices by proving to yourself that you can use the previously injured area by spending the last 10 minutes using those muscles and joints even more than you might have used them before. Set up a drill that works the previously injured area.
- Remind yourself about your previous health and technique. This can actually start even before you are ready to go back out on the court again. Frequently imagine what it was like to hit that backhand down the line winner with full power. Take a look at a past video to remind yourself of your technique. Realize that physical injuries will heal and that eventually you will be stronger than ever before.
- Discover if improper technique led to the injury in the first place. For example, many players with tennis elbow use an exaggerated whipping motion on the forehand or poor technique on the backhand. If this is the case, use your down time to rewire that stroke mentally. Use a mirror and the advice of your local tennis pro to help you gain new checkpoints so that the stroke develops and helps prevent further injury. Your confidence in a new shot will further reduce fear of re-injury when you go back to the courts.
- The best way to overcome any fear is to go right back to what caused the fear in the first place. If you twisted your ankle while running out wide on your backhand, frequently practice that shot until it becomes your favorite movement. Take the past and transform it into a brighter future.
- While you are getting back in the groove again, don’t worry too much about winning and losing. See victory as your ability to go for it with an aggressive style of play that is also relaxed and free-flowing rather than tentative. Your best tennis always comes when you are relaxed, poised, and believe in your abilities. Don’t worry about the outcome and just jump back into the competition with a new resolve to continue doing what you love doing.
Dr. John F Murray is a sports psychologist in Palm Beach, Florida and at *www.JohnFMurray.com*