Bouncing Back: How to Deal with an Injury as a Competitive Soccer Player

For me, I was a sophomore in high school. I’d just switched to a new club and we’d finished our Fall season near the top of the table in the top division of the top league. I was playing some of the best soccer I’d ever played.

I was so excited to roll my newfound quality into the High School season (back when that was allowed). I’d made the varsity team and was confident I’d be getting significant minutes… I was finally going to get my chance to prove that I was a real high school athlete.

Then “pop.”

On one of those notoriously cold January afternoons in North Texas that seem to only be reserved for High School soccer game days – I took a pass in warmups, stepped to take a shot and immediately felt a terrible, burning, twinge in my upper leg.

“Welp, guess I’m going to have to sit out today,” I thought.

If only.

I’d significantly torn my left quadriceps muscle (my front thigh). Not great for a lefty.

I spent the next 6 months fighting the injury. As soon as I felt the slightest improvement in the pain, I’d rush back on the field only to find myself back on the trainer’s table a couple weeks later.

I justified my refusal to recover in that, even with the injury, there were periods time that I was able to play. I was able to train and even contribute in some games.

But I was never truly healthy.

Not only was I limited physically, my confident was shot. In every run and every strike, I was hesitant, always afraid I’d feel that pop again.

You can’t play at a high level like that.

At risk of sounding like Uncle Rico claiming his “bum knee” is the reason he didn’t go pro… I truly believe that my inability to properly address the injury, at such a critical point in my youth career, significantly impacted my prospects for down the road.

And while my left quad tear proved to be my first major injury, it was by no means the last.

So, as an old guy who’s been banged up a few times – I wanted to share few tips I’ve learned along the way, that might help you manage through one of the most painful aspects of the sport.
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1. Remember, it’s part of the game:

Unfortunately, if you spend five to seven days a week chasing a ball at full sprint, around a bunch of other people who are also sprinting to for that same ball … you’re bound to pick up a knock or two. As frustrated, disappointed, and alone you’ll feel … most sports injuries are not unique, and there are many others who have gone through the same experience and made a full recovery.

2. Build your recovery team:

‍Dealing with a significant sports injury is painful both physically and emotionally. Surround yourself with a team of people who can help you manage both aspects of recovery.

For your physical recovery, get connected with a medical and physical therapy team that understands athletes. Speaking from experience, a doctor or PT whose primary patient base is in their 80’s may not be the right fit for a 17-year-old soccer player trying to get back on the field for a showcase tournament.

I had the good fortune of meeting Bob Marwood, PT at Vista Physical Therapy during one of my many bouts with injury. As an athlete himself, he knows athletes. If you’re near the Grapevine area and need a sport focused physical therapist, I can’t recommend Bob and his team enough.  

For your emotional recovery, leverage your parents, friends, and teammates.  Many of them have been through similar situations and can provide great insight, and if nothing else lend a sympathetic ear to vent your frustration.

Once you’ve built your team, leverage their expertise and establish a recovery plan.

3. Communicate with your coach:

It's important to keep your coach and trainers informed about your injury and recovery process. Once your recovery team has helped you established yourr ecovery plan, ensure your coaches are in the loop. This will ensure they’re able to help you implement the plan and manage your transition back into the team.

4. Follow your treatment plan:

Whether you are rehabbing from a surgery or working on recovering from a minor injury, it's important to follow your treatment plan as closely as possible. This will help ensure that you are able to recover as quickly and effectively as possible.

5. Stay positive:

It can be easy to get down on yourself when you are unable to play, but it's important to stay positive and focus on the things you can control. Set small, achievable goals for your recovery and celebrate your progress along the way. Treat recovery the same way you’d treat preparing for a huge tournament.

6. Find other ways to stay involved:

If you are unable to play soccer, try to find other ways to stay involved with the sport. This could include attending games and practices to support your teammates, helping with team activities, or finding other ways to stay connected to the sport.

7. Learn from the experience:

Injuries can be tough, but they can also provide valuable opportunities for growth and development. Use your time off the field to reflect on your strengths and areas for improvement and consider what you can learn from this experience.

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Remember, recovery from an injury takes time and patience, but with hard work and determination, you can bounce back and get back to playing the sport you love.

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