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How a Setback Can Be a Reset

Marple Friends & Neighbors, May 2022

Have you ever been super consistent with your exercise routine, only to find your flow interrupted by an injury?

We’ve all been there. You’d do anything to get back to your favorite class but your body just won’t cooperate. Maybe you feel fine, as long as you avoid certain positions, movements or activities. Or you’re uncomfortable just sitting at your desk and you know a workout will only exacerbate your pain.

You worry about all your hard work going down the drain as you lose fitness. To top it off, you’re missing out on the post-workout endorphins you count on to lift your mood and boost your productivity.

You’d never choose to be injured, but you can always choose your attitude. Here are three steps to help you cope with setbacks like injuries.

Change Your Self-Talk

When you think of your injury and how it’s affecting your newly established routine, be careful to reframe any negative self-talk. (Yes, we all talk to ourselves, even if we don’t do it aloud.)

Instead of: If I skip working out for a month, I’ll never get back on track.

Try: For now, I need to let my body rest. But the fact that I was consistently coming to class before my injury gives me confidence that I can get back on track once I’m able to.

Instead of: I always get injured. I’m just not cut out for this.

Try: I am injured…again. How I can prevent injuries from derailing me going forward?

Instead of: If I can’t go to class, I might as well sit on the couch and binge-watch Netflix.

Try: I need to avoid class for now, but in the meantime, I could go for a walk to get some fresh air and stay active.

Be Proactive

Adopting a growth mindset means taking responsibility for your own fitness. Instead of throwing your hands up and saying “I’m injury-prone so I might as well quit,” you’re empowered to say “How can I make sure to keep persistently coming to class?” You might start with a visit to your physician, a physical therapist, a massage therapist or a chiropractor to alleviate your symptoms, and ultimately address the root cause.

Be Curious

Rather than beating yourself up about your injury, approach it with curiosity. Ask yourself how it might have happened — and be honest with yourself when answering. Did you go from zero classes to five sessions per week right out of the gate? Are you having a hard time recalling the last time you replaced your running shoes? Do you tend to approach every class as a competition? Are you consistently under-fueled or sleep-deprived? Treat your injury as an opportunity for self-inquiry.

With the right mindset, your injury can actually be a chance for a reset rather than a setback.