If you’ve ever found yourself back on the pickleball court (or any other field of play) after an injury, you probably know the feeling all too well—that little voice in your head whispering, What if it happens again? You’re not alone, and that fear is very real. It’s not just your body that needs to heal—your mind needs some love and care too.
Let’s get into this journey together and explore some ways to overcome the fear of re-injury, with practical tips and real stories from others who’ve been there.
1. Acknowledge and Accept the Fear
First things first, it’s important to acknowledge the fear. You’re not “crazy” or “weak” for feeling hesitant—fear is natural. It’s your body’s way of saying, “Hey, I’ve been hurt before, let’s not do that again.” But this fear can sometimes do more harm than good if it keeps you from fully enjoying the activities you love.
Take this fellow player’s words to heart: “The fear is real, but I know that if I don’t challenge myself to get back out there, I risk giving up altogether.” Acknowledge the fear, and then choose how you’re going to respond to it—it’s okay to start small and build your confidence bit by bit.
Pro Tip: Write down your fears. Sometimes putting your thoughts on paper can help you process them better. Then, write a positive statement next to each fear, reminding yourself of your progress and strength.
2. Ease Back into It
A big lesson from other players is to start slow. One person mentioned they started with dinking and easy drills after a knee replacement. If you’re just coming back after an injury, think of it like a first date with your sport—keep it light, easy, and pressure-free.
Focus on drills or low-intensity activities that help you regain confidence. “Walking pickleball,” as someone suggested, is a perfect way to be back on the court without overcommitting. Reclaim the joy without putting too much on the line.
Pro Tip: Set small, achievable goals for each session—like 10 minutes of light drills. Celebrate each accomplishment, no matter how small, to boost your confidence.
3. Lean on Support—And Let Others Know
This one’s a game-changer: communicate. Let your playing partners know about your limitations. You’d be surprised how much people are willing to adapt to support you. Chris said, “Players I’ve talked to are happy to have me back, knowing and not minding my limitations.” A good partner will value having you there, limitations and all.
Be upfront about where you’re at. There’s no shame in letting others know you’re taking it slow. It’s about managing expectations—both for yourself and others—so you can play without added pressure.
Pro Tip: Practice a simple script to communicate your limitations: “I’m just getting back from an injury, so I’ll be taking it easy today.” It helps set the tone and reduces anxiety about others’ expectations.
4. Use Gear to Build Confidence
A lot of people shared that braces and the right shoes helped them feel secure. Wearing an ankle brace for the first few months, or investing in court shoes with better lateral stability, can give you that extra bit of mental assurance. It’s not just about preventing injury—it’s about letting your brain know that you’ve got the proper protection.
Pro Tip: Make sure to get properly fitted gear—visit a specialty store if possible. The right fit can make all the difference in comfort and support.
5. Shift Your Focus
Fear tends to pull your attention towards what could go wrong—but what if you redirect that focus? As Dr. Patrick Cohn says, it’s crucial to focus on “the task at hand rather than getting ahead of yourself.” Instead of thinking about the worst-case scenario, direct your mind to the moment—whether that’s lining up a shot, focusing on foot placement, or simply enjoying the game.
Visualize success—imagine yourself moving smoothly, playing effortlessly. The more you can envision positive outcomes, the more your body will follow.
Pro Tip: Before each game or practice, take a few minutes to close your eyes and visualize yourself playing confidently and injury-free. This mental rehearsal can help set a positive tone.
6. Test Yourself in a Controlled Environment
Before diving back into full-speed play, try recreating game movements in a more controlled environment. Practice lateral movements, drills, or anything else you’d typically encounter on the court. Doing these movements without re-injury helps rebuild trust in your body’s capabilities.
Pro Tip: Set up a few cones or markers in your backyard or a gym and practice controlled drills. This helps you get comfortable with the movements at your own pace.
7. Play Smart, Not Hard
This one’s big, especially if you’re used to going all out. It’s okay to let some shots go—not every ball is worth the risk. As someone wisely shared, “Learn how to let some shots go… You’ll recover fully, but it will take some time for you to mentally be able to go full tilt again.” And that’s perfectly fine.
Take this as an opportunity to improve other areas of your game—maybe work on positioning, accuracy, or using strategy to avoid overexerting yourself. Remember, it’s not always about how hard you play, but how smart you play.
Pro Tip: Focus on improving your strategic play—practice placing shots where your opponent has to move, rather than running yourself ragged chasing every ball.
8. Get the Right Support
If the fear is persistent and holding you back, consider working with a mental performance coach or therapist. Fear is not a sign of weakness—it’s a natural response that sometimes just needs a bit of guidance to overcome. Mental performance training can provide you with tools to shift your mindset, build confidence, and release the fear that’s limiting you.
Pro Tip: Look for a therapist or coach with experience in sports psychology. They can offer specific strategies tailored to athletes and the mental challenges that come with injury recovery.
9. Be Patient and Kind to Yourself
Lastly, remember that healing takes time—both physically and mentally. Be kind to yourself during this process. It’s perfectly normal to have setbacks, feel frustrated, or doubt your progress. Just remember, “It’s about having fun, and also improving from yesterday,” as a player shared. Take small steps, and give yourself permission to progress at your own pace.
Pro Tip: Set weekly reminders to reflect on your progress. Write down one or two things you did well each week—this will help you see how far you’ve come, even if progress feels slow.
The fear of re-injury doesn’t have to keep you off the court forever. With a bit of patience, the right support, and a focus on building trust in your body, you’ll find your way back to playing confidently—and most importantly, enjoying the game you love. Stay consistent, take care of your mind and body, and embrace every little victory along the way.
You’ve got this. And remember, you’re not alone—there are countless players cheering you on from their own journeys of recovery.
