When Someone You Care About Gets Injured: How to Support an Athlete Through Recovery

When an athlete gets injured, it doesn’t just affect their body, it impacts their whole sense of self. Training routines stop, goals get put on hold, and the structure that once gave their life meaning suddenly changes.

For those closest to them — partners, friends, and teammates — it can be hard to know what to say or do. You might want to fix it, cheer them up, or keep things “normal,” but recovery is rarely a straight line. Sometimes, the best support is steady, quiet, and consistent.

This guide is for you (the people standing beside an injured athlete) to help you recognise distress, understand what they’re going through, and know how to show up in ways that truly make a difference.

The Emotional Side of Injury

Injury can bring a wave of emotions — frustration, sadness, fear, and even guilt. Athletes often talk about feeling like they’ve lost part of themselves. Research shows that when sport is a big part of someone’s identity, injury can lead to feelings of loss and disconnection (Brewer & Cornelius, 2010).

They might say things like:

• “I feel useless.”

• “Everyone’s moved on without me.”

• “What if I never get back to where I was?”

Those thoughts are normal, but when they persist, they can lead to distress, low mood, or even depression (Arvinen-Barrow & Walker, 2013). For partners, friends, or teammates, the key is to notice changes and stay connected — even when it feels uncomfortable.

What You Might Notice

You don’t need to be a psychologist to pick up on signs that something’s off. Look for shifts in behaviour, energy, and engagement, such as:

• Becoming quieter, withdrawn, or easily irritated

• Losing interest in training, hobbies, or social plans

• Avoiding rehab or rushing back too soon

• Changes in sleep, appetite, or motivation

• Using humour or distraction to hide distress

• Being overly self-critical or fearful about performance

Sometimes they’ll downplay their pain or frustration, especially if they don’t want to burden others. That’s why your presence can be one of the most powerful supports.

Why It’s Hard (for Them and for You)

Injury recovery is tough for everyone involved. The athlete may feel helpless or impatient; you may feel unsure, shut out, or frustrated yourself.

You might notice that your usual conversations change — where you once talked about training, travel, or upcoming competitions, now it’s rehab schedules, pain management, or silence.

It’s okay to acknowledge that it’s hard for you too. Supporting someone in recovery requires empathy, patience, and boundaries. It’s not about pretending everything’s fine — it’s about being honest, kind, and consistent.

Protective Factors: What Helps Most

The good news? There are clear protective factors that can make recovery easier — and you’re part of them.

Here’s what helps athletes most during this time:

• Connection — Staying part of team events, social catch-ups, or casual messages helps athletes feel remembered, not replaced.

• Choice and control — Encourage them to be part of decisions about rehab or training modifications. It restores a sense of autonomy and confidence (Evans et al., 2012).

• Hope and patience — Focusing on small wins (“You’ve been consistent with physio this week”) is more motivating than big outcomes.

• Psychological safety — Environments where it’s okay to admit “I’m not okay” lead to better coping and long-term wellbeing (Henriksen et al., 2020).

How to Support Without Smothering

Here are a few evidence-based, real-world ways to support the person you care about:

1️⃣ Stay present — not pushy.

You don’t need perfect words. A simple “How’s your body holding up today?” or “Rough week?” opens a door. It’s not about fixing — it’s about listening.

If they don’t feel like talking, let them know you’re still there: “That’s okay. Just checking in.”

2️⃣ Keep them included.

If you’re a teammate, keep them looped in — invite them to games, training, or post-match catch-ups. Even if they can’t play, they’re still part of the group. Belonging is one of the biggest buffers against isolation and depression (Andersen & Durand-Bush, 2021).

3️⃣ Watch for emotional red flags.

If their mood drops, motivation disappears, or they talk about “giving up,” don’t ignore it. It might be time for professional support. You can say:

“I’m worried about you — would you be open to chatting with a sport psych or someone from your rehab team?”

You’re not diagnosing — you’re just noticing and caring.

4️⃣ Celebrate effort, not outcomes.

Instead of saying, “When will you be back?” try “You’ve been putting in so much work — I’m proud of how you’re handling this.” This reinforces self-worth beyond sport and builds resilience.

5️⃣ Look after yourself too.

Supporting someone through injury can be emotionally draining. Keep your own routines, boundaries, and supports in place. You can’t pour from an empty cup.

When to Encourage Professional Help

If you’re noticing persistent low mood, irritability, loss of hope, or talk about not wanting to continue, it’s time to involve professionals.

In Australia, you can reach out to:

• Australian Institute of Sport Mental Health Referral Network

• Beyond Blue (24/7) or Headspace for younger athletes

• Lifeline on 13 11 14 if there’s immediate risk

• APS Find a Psychologist Directory for sport and performance specialists

Recovery is not just a physical timeline — it’s a mental one too. Supporting someone through both takes teamwork.

If You’re a Teammate

You might be tempted to give advice like “Push through” or “You’ll be back before you know it,” but that can unintentionally minimise their experience. Try reframing your encouragement:

• Instead of “You’ll be back soon,” try “However long it takes, we’ve got you.”

• Instead of “Don’t think about it,” try “It’s okay to feel frustrated, anyone would.”

Show them they’re valued for who they are, not just what they do on the field.

If You’re a Partner or Close Friend

Be curious rather than corrective. Ask, “What’s been the hardest part of rehab?” or “What’s been helping you lately?”

Remember, athletes often struggle with feeling “less than” when they’re not performing. Reassure them that their worth doesn’t depend on being back to full speed — they’re still them, and they’re still loved.

Final Thoughts

Supporting an injured athlete isn’t about giving pep talks, it’s about giving presence. Your calmness, consistency, and care help rebuild what injury often takes away: control, connection, and confidence.

You don’t need to have all the answers, you just need to show up, keep checking in, and remind them that healing is a team sport.

References (APA 7th Edition)

• Andersen, M. H., & Durand-Bush, N. (2021). Developing and supporting athlete wellbeing: Person first, athlete second. Journal of Sport Psychology in Action, 12(3), 167–179.

• Ardern, C. L., Taylor, N. F., Feller, J. A., & Webster, K. E. (2016). A systematic review of the psychological factors associated with returning to sport following injury. British Journal of Sports Medicine, 47(17), 1120–1126. https://doi.org/10.1136/bjsports-2012-091203

• Arvinen-Barrow, M., & Walker, N. (2013). The psychology of sport injury and rehabilitation. Routledge.

• Brewer, B. W., & Cornelius, A. E. (2010). Self-protective changes in athletic identity following anterior cruciate ligament reconstruction. Psychology of Sport and Exercise, 11(1), 1–5. https://doi.org/10.1016/j.psychsport.2009.09.005

• Evans, L., Hardy, L., & Fleming, S. (2012). Intervention strategies with injured athletes: An action research study. The Sport Psychologist, 14(2), 188–206. https://doi.org/10.1123/tsp.14.2.188

• Henriksen, K., Schinke, R. J., Moesch, K., McCann, S., Parham, W. D., Larsen, C. H., & Terry, P. (2020). Consensus statement on athlete mental health in high-performance sport. International Journal of Sport and Exercise Psychology, 18(5), 553–560. https://doi.org/10.1080/1612197X.2020.1741706

• Hill, A. P., Mallinson-Howard, S. H., & Jowett, G. E. (2015). Multidimensional perfectionism in sport: A meta-analytical review. Sport, Exercise, and Performance Psychology, 4(2), 75–101. https://doi.org/10.1037/spy0000032

• Ivarsson, A., Johnson, U., & Podlog, L. (2017). Psychological predictors of injury occurrence: A prospective investigation of professional Swedish soccer players. Journal of Sport and Exercise Psychology, 35(2), 123–132. https://doi.org/10.1123/jsep.35.2.123

• Wiese-Bjornstal, D. M. (2019). Psychology and socioculture affect injury risk, response, and recovery in high-intensity athletes: A consensus statement. Scandinavian Journal of Medicine & Science in Sports, 29(2), 238–254. https://doi.org/10.1111/sms.13313