Mind and Body (II) – Mental Goal-Setting for Sports Injury Rehabilitation
In the previous article in this series, Mind and Body (I) – Psychological Factors for Sports Injury Rehabilitation,we took a broad overview of the various key psychological factors crucial in enhancing an athlete’s recovery from injury. One of the key factors, goal-setting, was distinct from the other four factors was that it formed the bed-rock on which the rest work off. Without goals, the other factors cannot help drive the athlete in the desired direction and rate of recovery.
Goal-setting is de-rigour in sports training. We aim to swim a little faster by a certain time or jump a little higher in clear, discrete measurable steps. The same works in rehabilitation when recovering from an injury. Perhaps more than anything else, it provides the injured athlete with a sense of control and enhance motivation, persistence and committment.
How Does Setting Goals Benefit?
Systematic goal-setting gives an athlete an active role in the healing process helping increase self-confidence. It also helps reduce anxiety by focusing the athlete on what needs to be done. Research by Bull, Albinson and Shambrock1 recommended small but significant daily goals works best to ensure motivation and confidence remain high to enhance the healing process.
Guidelines For Goal-Setting In Sports Injury Rehabilitation
The following are guidelines for goal-setting in injury rehabilitation as suggested by Wayda, Armenth-Brothers, & Boyce2:
- Goals should be meaningful to both physiotherapist and athlete.
- They should be performance – not outcome – oriented.
- Goals should be individualized for each athlete.
- Ensure they are objective and measurable.
- Be specific.
- Include a criterion for success.
- Make goals realistic but also challenging.
- Goals should be stated in positive terms.
- Progressive short-term goals should lead to a long-term goal.
- Have a target for completion.
- Goals should be few and prioritized.
- They should be accompanied by strategies for achievement.
- Record and monitor your goals.
- Goals must hold athletes accountable.
- Goals must be reinforced or supported.
In the next article in this series, Mind and Body (III) – Imagination and Self Talk for Sports Injury Rehabilitation , we will have a look at imagery and self-talk in greater detail.
- Bull, S. J., Albinson, J. G., & Shambrock, C. J. (1996). The mental game plan: Getting psyched for sport. UK: Sports Dynamics.
- Wayda, V. K., Armenth-Brothers, F., Boyce, B. A. (1998). Goal-setting: A key to rehabilitation. Athletic Therapy Today, 3(1), 21 – 25.
Adapted from a technical paper contributed by Poh Yu Khing, a sports and performance psychologist. Poh Yu Khing was formerly the Head of Sport Psychology at the Singapore Sports Council. An ex-national badminton player, he has also taken part in small endurance events such as the half-marathon and mini-triathlons. In his spare time outside of his day job, he enjoys consulting with athletes and performers as a freelance sports & performance psychologist. He was also the author of a regular “Golfing Mind” column in the local GOLF magazine.
- Mind and Body (I) – Psychological Factors For Sports Injury Rehabilitation
- Mind And Body (III) – Imagination And Self Talk For Sports Injury Rehabilitation
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- Sports Recovery Strategies To Improve Your Performance (Part 2- Fundamental Strategies)
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- Sports Recovery Strategies To Improve Your Performance (Part 4- Advance Strategies)
- Sports Massage for Cyclists: The One Thing You Need If You Cycle
- Sports Recovery Strategies To Improve Your Performance (Part 3- Advance Strategies)
- Prehab vs Rehab: It’s Your Choice
- Common Workout Injuries and How to Prevent Them
- The One Thing Cyclists Need for Better Performance
- The Journey to Injury Free Running
- Chronic Pain Part 1- A Negative Belief System?