An article by Arika Lee
Being physically ready to return to sport doesn't always mean you're also mentally ready. After an injury, you might find yourself second-guessing movements that once felt natural, worrying about getting hurt again, or struggling to regain the confidence you once had. In fact, research suggests that just over half of athletes who undergo ACL reconstruction return to competitive sport (Ardern et al., 2014). This highlights something that often gets overlooked in injury recovery: healing physically is only one part of getting back to the sport you love.
As an athlete, you may be used to pushing through discomfort, staying disciplined, and working toward a goal even when things feel difficult. While these qualities can be strengths, they can also make it challenging to recognize when something isn't working anymore. Whether you're navigating an injury, struggling with the pressure of performance, or adjusting to life outside of sport, these experiences can affect more than just your ability to compete.
Your body gets a timeline but your confidence does not
Physical rehabilitation usually comes with a clear plan. There are exercises, milestones, progress assessments, and eventually a point when you may be cleared to return to sport. The psychological side of recovery doesn't always follow the same timeline. You might be physically ready to compete again but still feel hesitant, anxious, or unsure of yourself. That doesn't mean you're not trying hard enough or that something is wrong with you.
Research has found that up to two-thirds of athletes had not returned to their preinjury level of sport twelve months after ACL reconstruction, with psychological factors such as confidence and fear of reinjury playing a role in return-to-sport outcomes (Ardern et al., 2013). These findings highlight that psychological readiness is an important part of recovery, even when physical rehabilitation is progressing well.
Rebuilding trust and confidence after an injury
One of the challenges of returning to sport after an injury can be learning to trust your body again. Even when you've been medically cleared, you might find yourself second-guessing movements that once felt natural, hesitating during competition, or worrying about getting injured again. These responses can be frustrating, especially when you feel like you should be further along in your recovery.
Rather than trying to push past these feelings or ignore them, counselling can provide a space to explore where that hesitation is coming from. We might look at what you're afraid could happen, how the injury has changed your relationship with your body, and what rebuilding confidence could look like for you. The goal isn't to eliminate every bit of fear, but to help you feel more comfortable and confident as you navigate your return to sport alongside your rehabilitation team.
When sport is a big part of how you see yourself
For many athletes, sport is more than something they do. It can shape their routines, friendships, goals, and even how they see themselves. When so much of your identity is connected to being an athlete, an injury or time away from competition can leave you feeling disconnected from a part of yourself.
A recent review exploring athletic identity and injury identified two common experiences: identity disruption, where an injury challenges an athlete's sense of self, and identity reconstruction, where athletes begin to redefine their identity through different roles, activities, or connections to sport (Liu et al., 2025).
Having a strong athletic identity isn't necessarily a bad thing. It can be a source of motivation, belonging, and purpose. But when sport becomes the main way you define yourself, stepping away from it can feel particularly difficult. Counselling can help you explore what being an athlete means to you, while also making space for the other parts of yourself that may not have received as much attention.
When the sport stops
Whether it's retirement, being cut from a team, aging out of competition, or stepping away because of an injury, leaving sport can be a significant life transition. A systematic review of 126 studies examining athletic retirement found that factors such as identity, preparation, and social support were associated with how athletes adjusted to life after sport (Park et al., 2013).
When sport has been part of your everyday life for years, stepping away can mean losing more than just competition. You might miss the structure of training, the relationships you've built with teammates, or the sense of purpose that came from working toward something. It can also bring up questions about who you are outside of being an athlete, especially if that identity has been with you for most of your life.
These feelings can be difficult to navigate, particularly when people around you don't fully understand what sport meant to you. Counselling can offer a space to process that loss, explore what this transition means for you, and begin building a sense of identity and purpose beyond competition, without feeling like you have to leave that part of yourself behind.
What counselling looks like for athletes
Working with athletes in counselling is about improving performance and developing mental skills while also about understanding the experiences, expectations, and pressures that come with being an athlete, and how those experiences are affecting other areas of your life.
Some athletes struggle with perfectionism and are hard on themselves, no matter how much they achieve. Others are dealing with injuries, anxiety around competition, or changes in how they see themselves as athletes. Counselling also provides space to look at their relationship with training, their body, and the expectations they place on themselves.
My approach is collaborative and tailored to what you're experiencing. We can explore the patterns and beliefs that may be contributing to your challenges, while also developing practical strategies that feel relevant to your everyday life. You set the pace, and we focus on what feels most important to you.
Before becoming a counsellor, I spent several years working as a certified personal trainer and competed in bodybuilding. Through these experiences, I've developed an understanding of the dedication, discipline, and personal investment that can come with sport. I also recognize that missing a training session, struggling with performance, or stepping away from competition can carry a lot more meaning than others might realize.
You don't have to be elite for any of this to apply
You don't need to be a professional or elite athlete for sport to have a meaningful impact on your mental health. Whether you compete recreationally, train consistently, have recently stepped away from sport, or simply consider physical activity an important part of your life, your experiences are valid.
If sport is something you care deeply about and you're finding yourself struggling with injury, pressure, identity, or changes in your relationship with training, counselling is a space to explore those experiences. You don't have to wait until things feel overwhelming to reach out.
Common questions about injury recovery and counselling
Do I need a diagnosis to come in?
No. You don't need a mental health diagnosis to benefit from counselling. Many of the experiences athletes navigate, such as frustration after an injury, performance pressure, or difficulty adjusting to life outside of sport, can be understandable responses to challenging circumstances. Counselling offers support.
Is this sport psychology?
There can be some overlap, but my work focuses on counselling and mental health within the context of sport. While sport psychology involves performance-related concerns, counselling provides space to explore the emotional, psychological, and personal experiences that are connected to your athletic life.
Can I do this while I'm still competing?
Absolutely. You don't need to wait until you've stepped away from sport to seek support. Counselling is helpful while you're actively training or competing, particularly if you're navigating pressure, anxiety, burnout, or challenges balancing sport with other areas of your life.
My physio says I'm cleared, so is it too late to work on the mental side?
Not at all. Physical and psychological recovery don't always happen at the same pace. Even if you've been cleared to return to sport, you might still experience hesitation, fear of reinjury, or changes in confidence.
What if my training itself has become the problem?
Sometimes the relationship we have with training, food, or our bodies can become a source of stress rather than enjoyment. You might notice feeling guilty when you miss a workout, struggling to take rest days, or feeling like your self-worth depends on your performance or appearance. These are all experiences worth exploring.
About the author: Arika Lee
I'm Arika Lee, a counsellor at the Burnaby Therapy Collective and at Arika Lee Counselling. I work with adolescents and adults in Burnaby and Kitsilano, as well as online across British Columbia.
My areas of focus include anxiety, stress and burnout, perfectionism, life transitions, relationships, ADHD and neurodivergence, body image, and athlete-related concerns.
My background as a certified personal trainer and competitive bodybuilder also informs my understanding of the unique experiences and challenges athletes may face.
I offer a free 20-minute consultation if you're curious about working together and want to see whether we're a good fit.
