Saturday 10 October is World Mental Health Day. Ask anyone who trains regularly why they do it and most won't say "for my hamstrings". They'll say it clears their head, it's their hour off, it's what keeps them sane.
So what happens when an injury takes that away? That's the part nobody really talks about. This post covers both sides: what exercise does for your mental health, and how to look after your head when you're stuck on the sidelines.
Why Exercise Is Good for Your Head
The NHS recommends regular physical activity for people with low mood and mild depression, and UK guidelines suggest adults aim for 150 minutes of moderate activity a week. That can be brisk walking, cycling, swimming, a gym session or a run. It doesn't need to be anything heroic.
It helps in more ways than one:
- Routine. A regular session gives your week a shape, which matters a lot when everything else feels messy.
- Sleep. Active people tend to sleep better, and poor sleep makes everything harder. We covered this in our post on how sleep affects performance.
- People. Running clubs, five a side, a gym buddy. For a lot of people, sport is where most of their social life happens.
- Progress. Getting a bit faster or lifting a bit more gives you a sense of moving forward.
To be clear, exercise isn't a cure and it doesn't replace proper treatment. If you're struggling, talk to your GP. But for a lot of people it's a big part of staying well.
The Bit Nobody Talks About: Injury
Sports researchers have looked at how athletes feel after injury, and frustration, low mood and anxiety come up again and again, especially when the layoff is long. That's not surprising when you think about what an injury actually takes from you:
- The thing you used to clear your head
- Your routine
- Your teammates, club or training group
- Part of who you are. If you've called yourself "a runner" for ten years, not running can feel like losing a bit of yourself
- Your plans, whether that's a race, a season or just a target you'd been working towards
On top of that, there's often a lot of uncertainty. How long will this take? Will it come back? Am I making it worse? Not knowing is often harder than the injury itself.
If you've felt flat, irritable or fed up while injured, that's a normal response. It doesn't mean you're being soft.
How to Look After Your Head While You're Injured
Get a proper diagnosis and plan
Guessing makes the worry worse. A physio or GP can tell you what's going on and roughly how long it should take. A clear plan, even a slow one, is much easier to live with than not knowing.
Stay part of the group
Keep turning up. Go and watch training, help with coaching, or volunteer at your local parkrun. Staying around your people stops injury turning into isolation.
Keep moving what you can
A bad knee doesn't always mean no exercise at all. Swimming, cycling, upper body work or rehab exercises can keep some of that routine going. Check with your physio first so you don't set yourself back.
Swap race goals for recovery goals
"Run a half marathon in spring" is too far away to keep you going. "Do my rehab five days this week" or "walk pain free for 30 minutes" gives you something to tick off.
Keep your training slot
If you always ran at 6pm, use 6pm for your rehab, a walk or a stretch. Keeping the habit makes it much easier to step back into training when the time comes. Our post on daily recovery habits has a few ideas.
Talk about it
Tell your mates, your coach or your partner how you're actually feeling, not just how the injury is doing. You'll probably find most of them have been there.
Coming Back Without the Fear
Worrying about getting injured again is one of the most common feelings when you return. It's normal and it usually fades with time. A few things help:
- Build back up gradually, following your physio's plan rather than your old training log
- Expect a few twinges and know which ones your physio said are fine
- Have a recovery routine you trust after each session
Some people like the feeling of support from kinesiology tape when they first get back out, and others like a few minutes with a massage oil as a way to wind down after a session. Neither will fix an injury or stop you getting another one, but a routine you're comfortable with can make the return feel less daunting. If you're not sure which product suits you, our guide to choosing between gel, patch, tape or oil explains the differences.
When It's More Than Frustration
Feeling fed up for a few days is normal. Speak to your GP if, for two weeks or more, you:
- Feel low or hopeless most of the time
- Have lost interest in things you usually enjoy, not just sport
- Are sleeping much more or much less than usual
- Are pulling away from friends and family
- Are drinking more to cope
If you ever have thoughts of harming yourself, get help straight away using the numbers below.
Where to Get Help
- Samaritans: call 116 123, free, any time, day or night
- SHOUT: text SHOUT to 85258 if you'd rather not talk on the phone
- NHS 111: call 111 for urgent help (in England, choose the mental health option)
- Your GP: the best starting point for ongoing support
- Emergency: if someone is in immediate danger, call 999
FAQ
Can exercise help with depression?
The NHS recommends physical activity for low mood and mild depression, often alongside other support. It's not a replacement for treatment, so speak to your GP if you're struggling.
Is it normal to feel depressed after a sports injury?
Feeling low, frustrated or anxious after an injury is very common, especially with a long layoff. If it lasts for weeks or starts affecting the rest of your life, talk to your GP.
How do I stay motivated while injured?
Set small recovery goals, keep your usual training time for rehab, and stay involved with your club or training group. Having a clear plan from a physio helps a lot.
This World Mental Health Day, if you know someone who's been out injured for a while, drop them a message. Ask how they're doing, not just how the injury is.