By: Kayla Lambrecht, DPT
Injuries are an unfortunate reality in sports. Whether it’s a torn ligament, a stress fracture, or a muscle strain, they don’t just impact the body they will challenge an athlete mentally and emotionally as well. But within every injury lies an opportunity, the recovery phase: the chance to rebuild stronger, smarter, and more resilient than before.
The Moment Everything Changes
For most athletes, the injury doesn’t feel real at first. It’s just another play, another rep until suddenly, it’s not. Pain sets in, followed by uncertainty. Questions flood their mind: How bad is it? How long will I be out? Will I be the same again? My biggest question was Why me? Why now?
My recovery journey started with a simple step while playing rec league basketball. Then in an instant, I was laying on the ground with a torn ACL and meniscus.
That moment is often the hardest part of the journey. Not just the physical pain, but the fear of the unknown.
As a full-time Physical Therapist, a mom, and someone doing CrossFit 4–5 times a week, I suddenly didn’t know how I was going to handle not being able to do the things that were part of my everyday life. The routines, the movement, the independence, all of it felt uncertain.
But recovery is about taking the big picture and breaking it down into small, manageable steps. Instead of focusing only on how far I had to go, I focused on what needed to happen next in order to get back to feeling strong, capable, and like myself again.
The Early Phase: Rest and Reset
The initial phase of recovery is all about protecting the injury and allowing the body to begin healing. This often means rest, reduced activity, and sometimes surgery. For athletes and active people use to constant movement, this stage can feel frustrating and slow.
But this is where the foundation is built. A key factor in recovery.
Athletes need to begin to learn patience, discipline, and trust in the process. It’s also the time where small wins matter most reducing swelling, regaining basic movement, and staying mentally engaged. It’s also a time that athletes can feel isolated. Mentally, physically, and emotionally, having a strong support system during recovery is incredibly important. Whether it’s friends, family, teammates, or others who have gone through a similar injury, surrounding yourself with the right people can make a huge difference. Recovery comes with highs, lows, frustrations, and small wins along the way, and having a community in your corner to support, encourage, and celebrate those moments helps athletes stay motivated throughout the process.
I found my community to be family, friends and the Souris Valley CrossFit community which was very valuable to the next aspect of my recovery journey.
Rehab: Rebuilding the Athlete
Physical therapy is where the real work begins. Strength, mobility, and stability become the focus. Exercises may seem simple at first, but each one plays a critical role in restoring function.
This phase is more than just “getting back to normal.” It’s about addressing weaknesses, correcting imbalances, and building a body that can handle the demands of sport again.
Athletes who fully commit here often come back stronger than they were pre-injury.
The Grey Area: Where Many Fall Short
One of the most overlooked phases of recovery is the transition between rehab and return to sport, which I wrote about in the last blog.
An athlete may be cleared from physical therapy, but that doesn’t mean they’re ready for full competition. Strength might be back but what about speed, power, reaction time, and confidence?
This “grey area” is where performance training becomes essential. This can start while still attending physical therapy and actually work hand in hand with getting an athlete back to their sport and introduce speed, power and confidence sooner in the rehab process.
Progressive loading, sport-specific drills, and controlled exposure to game-like situations help bridge the gap. Without this step, athletes are at a higher risk of re-injury.
Return to Sport: More Than Just Playing Again
Returning to sport isn’t just a physical milestone it’s a mental one.
Confidence must be rebuilt. Trust in the body has to be restored. Athletes may hesitate at first, second-guessing movements, or fear of re-injury. This is where working with Dr. Kayla and the staff at Souris Valley CrossFit is essential to the recovery process.
Assessment always comes first with Dr. Kayla, followed by any necessary physical therapy sessions. But that’s not where the recovery process ends.
From there, Dr. Kayla builds a return-to-activity and return-to-sport plan focused on strength, stability, and performance. Throughout the process, athletes are consistently tested and reassessed to ensure they are progressing safely and confidently back to their sport.
Once the athlete returns to play, the process continues with ongoing performance and strength training alongside one of our expert coaches to help them stay strong, confident, and performing at their best.
With the right progression and team, athletes can regain not only their physical abilities but also their competitive edge.
The Takeaway
Injury recovery isn’t a straight line. It’s a journey filled with challenges, setbacks, and growth.
The athletes who come back the strongest are the ones who:
- Respect each phase of recovery
- Stay consistent, even when progress feels slow
- Address not just the injury, but the whole body
- Bridge the gap between rehab and performance
Because at the end of the day, recovery isn’t just about returning to sport
It’s about returning better.
