Unfortunately, being injured or in an accident is experienced by many cyclists. Having this experience can be a very challenging and can lead to temporary (hopefully) physical limitations and emotional hurdles. I have been VERY fortunate during my over 35 years of cycling to have minimal injuries that have kept me off the bike – however – 2 years ago I was hit by a car resulting in a broken neck resulting in the need to be in a restrictive neck brace for 10 months. Not only was I off the bike for a very extended period, but I had also limited mobility; early in my recovery I had to be very careful even when walking to not have any stress or jarring to my neck. In hindsight, I am honestly not sure how I got through my long recovery. In reflection I think there were many strategies that I used and want to share with my Sorella sisters with the hope that it can be remotely helpful to some of you when faced with unplanned time off the bike.
Be grateful. Despite the pain and physical limitations that I had – I was so focused on being alive and truly started and ended my day with taking some time to acknowledge to myself how appreciative I how fortunate I was. Even two years later, I still wake up every morning with my first thought of thankfulness that I am still “here”.
Acknowledge small goals. Set achievable, short-term goals related to your recovery process. Focus on small milestones, like regaining range of motion or completing a specific rehab exercise. This can provide a sense of accomplishment and keep your motivation high. When I was given the green light to walk on smooth surfaces, I set up a walking course in our house – doing loops between the rooms. When I gradually built up but each day was thrilled to take a few more steps. I even made a game out of it and held on to a long strand of yarn and my cat would walk behind me trying to catch the yarn – so we had a workout together.
Focus on what you can do rather than what you cannot do. It is really easy, especially as an athlete, to dwell on what you used to be able to do – however, that serves absolutely no purpose and can use up a lot of energy that you need to recover. Try to focus on everything you can still do and celebrate those activities.
Stay connected with friends and family. Injuries can feel isolating, but it’s important to maintain connections with friends, family, work colleagues. Regularly communicate with them about your progress and feelings. Their support can provide encouragement and help you feel part of a community and not focus on yourself. Be mindful of your use of social media with you are laid up – it can be a tremendous source of support – but can also contribute to feeling left out of activities. If you find it contributing to negative
feelings – rein it in!
Develop mental well-being training. Maintaining your mental well-being during recovery is crucial. Use this time to focus on mental skills training. Visualization, mindfulness, and relaxation techniques can not only aid recovery but also enhance your performance when you return. In addition to cycling, I am an avid yoga practitioner. Although I could not practice yoga during my recovery, I would often close my eyes and go through my yoga sequence, including the deep breathing.
Explore Alternative Activities. If possible, engage in activities that are safe for your current condition. Cross-training can keep you physically active while respecting your injury. If possible, try to develop some sort of “movement” program for the body parts that you can safely move. I also dived into many house projects that I had neglected – e.g., organized photos and paperwork. A dear friend came over weekly and we would crochet together. I started to play the piano again which I continue to do post-accident.
Educate Yourself. Learn about your injury and the recovery process. Understanding what to expect can reduce anxiety and help you feel more in control. Work closely with your healthcare provider to stay on track and be disciplined with not pushing and reversing any recovery gains.
Practice Self-Compassion. Remind yourself that recovery is a process and that setbacks are part of the journey. Practice self compassion by treating yourself with the same kindness you would offer a friend in a similar situation.
Maintain a Routine. Injuries can disrupt your daily routine, which may contribute to feelings of instability. Establishing a new daily routine that includes rehabilitation exercises, rest, and time for hobbies can provide structure and a sense of normalcy. Make sure to do activities that involve you thinking outside of “yourself” – e.g., read books, stay up with the news, etc.
Be mindful of your nutrition. I really focused on my nutrition during recovery – knowing that what I was “feeding” my body could help with the healing process. I was particularly conscious of eating enough protein and calcium. Sleep is also critical – although can be particularly challenging when you are experiencing pain (or can only sleep in an upright position) – but even closing your eyes and taking naps can be helpful and this type of rest if when most of the healing process occurs.
In closing – a constant reminder that I had each day was what I was going through was just a small “blip” on the journey of life – so important to “make the most of the gift that is today”!