What Should You Do When Injury or Setbacks Derail Your Training Plan?

This fall, I had a plan: train, test, pass. I’d been working hard to prepare for my American Waltz pattern ice dance test, and I felt ready… until my knee started to hurt. I worried that the tolerable (yet still uncomfortable) pain would mean something bad like an impending surgery. The mental load of the injury led to a failed test. 

And as it turned out, that ache was more than nerves: I was diagnosed with an irritated meniscus and bursitis, which meant a month off the ice and weeks of physical therapy. Just as I started to feel strong again, I had a fall on the ice and got a concussion. Another setback. Another week off. Another wave of frustration and fear.

What helped me stay grounded through it all was learning to let go of the timeline I had created and trusting that progress wasn’t gone, just modified. Eventually, I came back stronger and passed the test. Not on my original timeline, but on my own terms.

Why Setbacks Hit So Hard (Especially for Athletes!)

For many athletes, training is more than just a physical activity. It’s a source of identity, structure, and pride. So when an injury or unexpected life event interrupts that flow, the impact can feel all-encompassing. It’s not just about missing a practice; it’s also about losing a part of yourself, even if temporarily.

We also see timeline obsession in athletes of all ages. Whether it’s making varsity by junior year, qualifying for regionals before college applications, or recovering from injury “faster than last time,” it’s easy to internalize a clock that doesn’t leave room for flexibility.

This pressure can be compounded for athletes from marginalized communities, where access to care, visibility, and representation can already be limited. Setbacks can feel like missed windows of opportunity and not just pauses.

The Emotional Side of Injury

Injuries don’t just bruise the body; they can bruise the spirit. Frustration. Grief. Isolation. Fear of being left behind. And let’s not forget the mental spiral that often follows: If I were tougher, this wouldn’t have happened. Everyone else is fine. Why not me? (I’ve definitely had these thoughts before!)

These thoughts are normal, but not always true.

We often forget that injury is not a sign of weakness. It’s a signal from the body, not a verdict on your value. Still, it’s important to acknowledge how emotionally disruptive it can be, especially if you're in a sport where toughness and grit are glorified.

For athletes navigating additional layers (like being a first-generation college student, living with chronic illness, or managing mental health struggles), injury can bring even more complexity. It’s okay to feel all of that.

What Resilience Really Looks Like (It’s Not Just Staying Positive)

Resilience is not pretending everything’s okay. It’s not forcing yourself to be grateful for a setback. True resilience is learning to feel the hard things without losing sight of who you are.

It looks like:

• Letting go of rigid timelines

  
  

• Naming your frustration, then getting curious about what’s next

  
  

• Redefining progress as “still showing up” even when it looks different

  
  

And it’s something you build, not something you just have.

Self-trust grows over time, especially when you keep showing up with honesty and flexibility. It’s okay if you don’t bounce back with a smile right away.

Tools for Getting Through It

While the injury or setback may be yours, the recovery process doesn’t have to be something you navigate alone. Support systems matter. That includes physical therapists, athletic trainers, coaches who listen, teammates who check in, and, yes, mental health professionals.

Other tools that can help:

• Celebrate small wins. Finished your PT exercises today? That counts.

  
  

• Adjust your goals without losing your why. Maybe it’s not about making a comeback in two weeks. Maybe it’s about feeling strong in your body again. That’s still meaningful.

  
  

• Track progress in new ways. Consider journaling, using a voice memo app, or capturing video of your PT milestones.

  
  

A Reminder to Athletes Who Feel Behind

If you're reading this while recovering from something or while carrying the weight of a plan that didn’t go the way you hoped, here’s what we want you to know:

You are not behind. You’re on your timeline.

Try asking yourself:

• What matters to me beyond the next milestone?

  
  

• How can I show up for myself this week—even in a small way?

  
  

• Who can I reach out to for encouragement or perspective?

  
  

You don’t have to earn rest. You don’t have to push through pain to prove something. And you definitely don’t have to give up on your goals just because the path got longer or messier than expected.

Ready to Reset Your Timeline Without Losing Your Purpose?

Setbacks don’t mean you’re failing; they mean you’re human. If this season is asking you to slow down, consider what you might gain from going at your own pace. Reflect, reach out, and remember: your value isn’t tied to your timeline.

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Legal Disclaimer

This blog post is for informational and educational purposes only and is not a substitute for mental health treatment, psychological services, or medical advice. Reading this post does not create a therapist-client relationship. If you are seeking support for your mental health or well-being, consider reaching out to a licensed mental health professional in your area.