Whether it's a freak occurrence during a match or the result of constant play, injuries are something every player must deal with. But unlike touring pros, you don't have an on-court trainer to help you manage the situation, so the everyday player may actually be more adversely affected. While annoying blisters, muscle cramps, twists, and strains may not seriously threaten your health, they chip away at your focus, fun, and confidence. All players need psychological weapons to counteract these minor irritations and avoid lapses in performance. How can you cope with an injury and still be competitive in your match? Here are some tips on playing hurt and winning.
Prepare with Imagery
If you're dealing with an injury before you even take the court, include it in your match preparation. While pre-match imagery is typically used to keep skills and strategies sharp, thinking about your ailment in your imagery sessions can help you learn to deal with it effectively. You might say to yourself, "My toe hurts now, but I'm staying relaxed and keeping my focus on each point and will still execute my shots." Imagery can also be targeted to help defeat the fear of re-injury if you've just recovered from a recent problem.
Seek Power from the Challenge
Slight injuries will only affect your emotional state if you let them. Since they are minor, you need to generate something major to stamp them out. You can never experience two opposite emotions at the same time, so if you create a competing positive emotional state, you'll rid yourself of negative thoughts brought on by the injury. By smiling and convincing yourself that you love the challenge of winning the match, even with a temporary handicap you may forget that you were hurting at all.
Think Like a Chess Player
Many players fall into the "Why me?" trap. They focus so much on their internal sensations that even minor aches and pains take on gargantuan proportions. Instead of being dealt with, the problem becomes a crutch and a reason for losing. The solution for this is to think like a chess player, constantly searching for the best combination of moves (or shots) to win the match. By getting outside of yourself and focusing on the tactics required to win, you'll forget about self-pity and the injury itself.
Stay Calm
Since muscle tension increases the sensation of pain, relaxation training is a gold standard in pain-management treatment. You don't have to walk on hot coals; just loosen your muscles, breathe deeply and slowly between points, and imagine a calm or serene place. Do anything you can to keep your body free of stress and ache.
Dr. John F Murray is a sports psychologist in Palm Beach, Florida and at *www.JohnFMurray.com*