When athletes face serious injuries, it’s not just their bodies that are affected. The emotional toll is huge, too. But what can we learn from their journey? How do they handle setbacks, and how can those lessons help us navigate our own challenges in life?

In this article, we explore the psychological hurdles athletes face when sidelined by injury. And along the way, we’ll explore practical strategies for resilience that you can apply, no matter what kind of setback you're facing – whether it’s a physical injury, career roadblock, or any unexpected change in life.

The invisible injury

When pro basketball player Klay Thompson tore his ACL during the 2019 NBA Finals and then ruptured his Achilles just before he was supposed to make his comeback in 2020, fans saw the physical damage. What they couldn’t see was the mental struggle of a player who was forced to sit out for over two and a half years of his prime career.

For athletes, their bodies aren’t just tools – they’re who they are. So when an injury happens, it’s more than just a career setback. It’s an emotional crisis that can lead to depression, anxiety, and even grief.

Psychological stages

Athletes often go through similar emotional stages when dealing with serious injuries. They’re similar to the stages of grief, but with a twist:

Denial and shock: “This can’t be happening to me.”
Anger and bargaining: “Why now? I was so careful.”
Depression and isolation: “I’m letting everyone down. What’s the point?”
Acceptance: “This is my reality now. I need to focus on what I can control.”
Recommitment: “I will come back stronger from this.”

Even once the injury heals physically, it’s common for athletes to still struggle with fear of re-injury. This psychological barrier can stop them from performing at their full potential, despite their body being ready. And that’s why so many athletes don’t fully return to their old form, even after physical rehab.

When identity and ability collide

Injuries often bring up an existential question: “Who am I if I can’t do what I do?”

This was something Olympic gymnast Simone Biles had to face publicly when she withdrew from events at the Tokyo 2020 Olympics due to a mental block called the “twisties.” It’s a scary condition where gymnasts lose their spatial awareness mid-air. But her decision to step back sparked a broader conversation about mental health in sport.

Sports psychologists stress that it’s important to remember athletes are people first. They have lives and identities beyond just their sport, and recognising that helps support their overall wellbeing.

Transformative journey

But there can be a silver lining: injury recovery can actually be a time of profound personal growth. Many athletes talk about how a setback ended up changing their perspective for the better or provided them with a much needed mental break.

After a life-threatening pulmonary embolism in 2011, tennis legend Serena Williams said it gave her a new perspective on her career and life: “I realised I had nothing to lose after that.” She went on to win 10 more Grand Slam titles, taking her all-time total to an incredible 23.

More recently, Arsenal winger Bukayo Saka was forced to sit out three months of the 2024/25 season with a serious hamstring injury. He’s discussed how he felt the time away from the pitch benefitted him mentally: “The past five years I’ve been playing game after game, so it was the first proper break I’ve had. It was really good for me. I got to do a lot of things that I don’t normally do. It’s really nice to be back and I feel fresh mentally.”

“The past five years I’ve been playing game after game, so it was the first proper break I’ve had. It was really good for me.”

— Bukayo Saka

Lessons we can all use

You don’t need to be an Olympic athlete to apply these lessons to your own life. Whether you’re recovering from an injury, navigating career setbacks, or dealing with personal challenges, there’s plenty we can learn from how athletes bounce back. Here are a few takeaways:

Don’t tie your identity to one thing: Athletes struggle when their self-worth is wrapped up in their performance. We all do this – at work, in our relationships, through our hobbies. If we can develop a broader sense of self, we’re better equipped to handle when one area of our life is temporarily disrupted.
Think of recovery as active work: Athletes see recovery as a process that involves taking small, actionable steps, not just “waiting to heal.” Apply this mindset to your own setbacks by breaking down goals into manageable parts and celebrating your progress along the way.
Don’t go it alone: Even the most independent athletes rely on their coaches, teammates, and support systems. When you’re going through a tough time, don’t isolate yourself. Lean on the people who care about you.
Look for the hidden opportunities: Many athletes, like NBA star Kevin Durant, say that their toughest moments were actually turning points. Durant’s Achilles rehab allowed him to reassess his priorities and fall in love with the game all over again.
Balance optimism with realism: Sports psychologists help athletes develop “realistic optimism” by balancing hope with a clear-eyed view of the challenges ahead. It’s about staying positive, but also preparing for the work that’s required.

Comeback mindset

Whether you’re recovering from a physical injury, facing a career setback, or dealing with personal loss, the key to bouncing back is patience. Elite athletes don’t develop mental toughness by avoiding difficulty – they build it by facing and working through it, step by step.

It’s true: the comeback is always stronger than the setback. And there’s science to back it up. Research in neuroplasticity shows that overcoming challenges actually rewires our brains, making us more resilient the next time we face adversity.

“My whole being has been committed to playing basketball,” said Durant on his Achilles rehab. “As soon as it happened, everybody wanted to cry with me. I did that for a second, crying, because everybody else was crying, and then I’m like, ‘When are we doing surgery? When can I start my recovery process?’ And that’s how it was, man.”

“As soon as it happened, everybody wanted to cry with me. I did that for a second, crying, because everybody else was crying, and then I’m like, ‘When are we doing surgery?’ When can I start my recovery process?’”

— Kevin Durant

Finding meaning in setbacks

One of the most powerful lessons from athletes is the importance of reframing your story. Athletes who see their injuries as part of a bigger, meaningful narrative tend to recover more successfully. Ask yourself: What’s this challenge teaching me? What strengths am I developing right now that I wouldn’t have otherwise?

Sometimes, the answer only becomes clear in hindsight. But simply asking the question opens up space for meaning, even in the toughest times. And, just like many athletes have found, what feels like your lowest point could end up being the catalyst for your greatest growth.

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