Mind and Body (II) – Mental Goal-Setting for Sports Injury Rehabilitation

In the previous article in this series, Mind and Body (I) – Psychological Factors for Sports Injury Rehabilitation,we took a broad overview of the various key psychological factors crucial in enhancing an athlete’s recovery from injury. One of the key factors, goal-setting, was distinct from the other four factors was that it formed the bed-rock on which the rest work off. Without goals, the other factors cannot help drive the athlete in the desired direction and rate of recovery.

Goal-setting is de-rigour in sports training. We aim to swim a little faster by a certain time or jump a little higher in clear, discrete measurable steps. The same works in rehabilitation when recovering from an injury. Perhaps more than anything else,  it provides the injured athlete with a sense of control and enhance motivation, persistence and commitment.

How Does Setting Goals Benefit?

Systematic goal-setting gives an athlete an active role in the healing process helping increase self-confidence. It also helps reduce anxiety by focusing the athlete on what needs to be done. Research by Bull, Albinson and Shambrock¹ recommended small but significant daily goals works best to ensure motivation and confidence remain high to enhance the healing process.

Guidelines For Goal-Setting In Sports Injury Rehabilitation

The following are guidelines for goal-setting in injury rehabilitation as suggested by Wayda, Armenth-Brothers, & Boyce²:

• Goals should be meaningful to both physiotherapist and athlete.
• They should be performance – not outcome – oriented.
• Goals should be individualized for each athlete.
• Ensure they are objective and measurable.
• Be specific.
• Include a criterion for success.
• Make goals realistic but also challenging.
• Goals should be stated in positive terms.
• Progressive short-term goals should lead to a long-term goal.
• Have a target for completion.
• Goals should be few and prioritized.
• They should be accompanied by strategies for achievement.
• Record and monitor your goals.
• Goals must hold athletes accountable.
• Goals must be reinforced or supported.

In the next article in this series, Mind and Body (III) – Imagination and Self Talk for Sports Injury Rehabilitation , we will have a look at imagery and  self-talk in greater detail.

Reference:

1. Bull, S. J., Albinson, J. G., & Shambrock, C. J. (1996). The mental game plan: Getting psyched for sport. UK: Sports Dynamics.
2. Wayda, V. K., Armenth-Brothers, F., Boyce, B. A. (1998). Goal-setting: A key to rehabilitation. Athletic Therapy Today, 3(1), 21 – 25. 

Adapted from a technical paper contributed by Poh Yu Khing, a sports and performance psychologist. Poh Yu Khing was formerly the Head of Sport Psychology at the Singapore Sports Council. An ex-national badminton player, he has also taken part in small endurance events such as the half-marathon and mini-triathlons. In his spare time outside of his day job, he enjoys consulting with athletes and performers as a freelance sports & performance psychologist. He was also the author of a regular “Golfing Mind” column in the local GOLF magazine.