How to Stay Motivated When You’re Injured

You love training and competing in martial arts. But you may have injuries that keep you from doing certain activities or training at all. Unless the injury is significant and life-changing, you will eventually get back into your regular routine, no matter how long it takes. And you will be eager to return to the fitness level you had before the injury.

So, when you're injured, it's important not only to avoid activities that put stress on your body in general, but also to find ways of staying fit even if you can't fully do the things you used to do. Hopefully, you will never get so injured that you can’t train for a long time but keep these tips in mind if it ever happens to you.

1/ Stay Motivated (It’s Only Temporary)

Having an injury can be tough, but it's important to stay motivated during the recovery period. Remind yourself that the injury is only temporary and you will come back even better if you use this time wisely. Having a positive mindset is essential to staying motivated. Use mantras like “I will come back stronger” or “I will use this time to improve” to keep yourself going. Meditation is also a great way to stay focused and in tune with your body. Focus on deep breaths and be mindful of how your body is feeling. With a positive mindset and the right approach, you can use this time to come back even better.

2/ Focus On Rehab

When an injury strikes, it's easy to feel discouraged and overwhelmed. But don't give up hope! The first step is to focus on rehabilitating your injured area. Start by figuring out what caused the injury in the first place and make sure you take the necessary measures to avoid repeating the same mistake. Then, begin a rehabilitation plan tailored to your particular injury. This might mean doing stretches, strengthening exercises, massage, and other treatments. It's important to give yourself plenty of time to heal and be patient with your progress. Don't rush yourself, and don't be afraid to reach out for help if you need it. With the right care, you can get better and learn how to prevent future injuries. So take the time to focus on rehabilitating and healing your injured area, and you'll be back on your feet in no time.

3/ Do Mental Rehearsals

If you want to remember something, mental rehearsal is a great way to help your brain retain the information, whether you’re injured or not. It may sound strange, but it's a great way to help your brain remember what you've learned. By visualizing yourself doing something, you are training your brain to remember it better. The way the brain works is that it stores memories through visualization - seeing yourself doing something is more effective than just trying to remember it. So if you want to remember a new skill or practice something you already know, try mental rehearsals. Start by visualizing yourself in the scenario and then do the moves or actions in your mind. As you visualize each step, your brain will treat it as if you were actually doing it. This will help to reinforce your learning and improve retention. I guarantee that if you do this, you will be surprised at how much you remember and how well you perform when you get back into the game that you will continue doing it.

4/ Study Your Notes

Studying your notes is an important part of retaining what you have learned. Whether you use a notebook, JIMI notebook, or an online journal, taking the time to review your notes can help you stay focused and organized. By reviewing your notes, you'll be able to recall what you have learned more easily, and you can also spot any gaps in your understanding. Studying your notes will work well with your mental rehearsals because you can review your notes and then visualize yourself performing the moves you are studying. This powerful combination of studying methods will make sure you don’t forget what you had learned up to the date of the injury. So grab your notebook or journal, and get to reviewing!

5/ Train Slowly For Form

Train slowly. This is a tool athletes, elite pros, and those looking to gain mastery in their craft do to get better. And you can do it when you’re injured too. If you can get in your stance or position without aggravating the injury, then practice certain techniques slowly. Don't rush it. Focus on form and accuracy rather than power or speed. Take your time and get the technique down correctly. This will make all the difference when you start to ramp up your training. Once your body is used to the movements, you can gradually increase the intensity of your training. This will make your body stronger and more resistant to injuries. Start slowly and progress gradually, this is the key to success in any activity.

6/ Reflect On Your Progress

While you’re injured is a great time to reflect on your progress so far. This is an important step in self-improvement. It's also an opportunity to check in with your instructors or coach and make a plan of action. Ask yourself what you have learned, what you can do, and what your strengths and weaknesses are. You will get insight into your game and figure out what aspects need work. It can also help you maintain a positive mindset and be appreciative of the progress you have made. With the right attitude and a plan in place, you will return to your training mindful of potential waiting to be tapped.

7/ Cross-Train

Cross-training is a great way to improve your performance and accelerate your recovery from injury. When you're injured, it's important to keep the surrounding muscles strong and resilient, and cross-training can help you do just that. Whether you choose to swim, do yoga, use resistance bands, light weight-lifting, or do some other physical activity, cross-training can help you target different muscles, get or stay flexible, and improve your overall fitness. Just be sure to go slow and listen to your body. As your injury heals, you can gradually increase the intensity of your workouts. Cross-training can also help you stay motivated and boost your morale. Trying different activities will keep your routine fresh and energizing, so you don't get bored. Plus, it won't feel like you're stuck in a rut while you wait for your injury to heal.

8/ Expand Your Knowledge

Being injured can be an incredibly discouraging and daunting experience, but it can also be an opportunity to expand your knowledge and skills. Take this precious time to watch fight clips and training videos, read books and blogs, and listen to podcasts and lectures. All of this will help you to acquire new knowledge and learn more about various aspects of the sport, such as techniques, strategies, and tactics. In addition, try to think about how you can use what you've seen and read when you return to your training and competitions. Reflect on how you can apply the skills and strategies you've learned to improve your performance and enhance your overall growth as a fighter and martial artist. By doing this, you will be able to maximize your recovery time and come back stronger and more knowledgeable than before. So while being injured can feel like a setback, use it as an opportunity to better yourself and your skills. In doing so, you will be that much more prepared for any future competition or challenge.

9/ Be Consistent

When you're injured, it's easy to become discouraged and think that you can't do anything. But that's not true! Even when injured, there are still ways that you can stay active and maintain your skills (for example, by doing the tips here). The key is to be consistent and to set goals that are achievable. These shouldn't be too ambitious, as to not overwork yourself, or too easy, as to not challenge yourself. Set a goal of practicing a certain skill or practicing these tips daily or, at least, 3 times a week, and make sure to give yourself rest days in between, if necessary. This will allow you to maintain your skill level and progress at a steady pace, even though you’re injured. Also, don't forget about the importance of discipline. It can be difficult to practice when you're injured, but it's worth it in the long run. By being consistent and staying disciplined, you'll be able to overcome your injury and come back better than ever.

10/ Get Rest And Sleep

With proper rest and lots of sleep, you can come back from injury faster and better than ever. Be sure to get plenty of rest and sleep to give your body the time it needs to heal and recover. Studies have shown that sleep is essential for optimal performance and recovery, so don't skimp on it. Make sure you're getting seven to nine hours of sleep every night.

In the end, it's important to remember that injuries don't have to be seen as a setback. With the right mindset and dedication, you can come back from your injury stronger, faster, and better than ever before.

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These tips are part of the Master Your Moves (MYM) Method, a system of learning based on neuroscience, sports psychology, and practical experience to help you be the best performer in martial arts. Designed for beginners and applicable to all martial arts from Boxing, Brazilian Jiu Jitsu, Judo, Muay Thai, MMA, Karate, Taekwondo, Jeet Kune Do, Wrestling, and more! To learn more about the MYM Method, go here. To get the latest news and updates on MYM content, products, and events, subscribe here. Get these useful tips and spread the word.

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Until next time, Make Moves or Meditate ~ Danny Indio M.B. 🥷🏽✌🏽