Don’t get mad with the response (and yes, it’s super cliche), but the first thing to do after an injury: TAKE A DEEP BREATH. It’s the phrase that I and millions of sports med staff have uttered to athletes on the field/court/ice for good reason.
The First Thing To Do After An Injury
First, your brain operates by prediction. When an injury occurs, it often jumps to worst-case scenarios. (I’ve lost count of how many athletes immediately yell, “I heard a pop! Ahhh—it’s broken!”) But after taking a deep breath and getting checked out by the sports med staff, many of them are told everything looks fine, and they’re back on the field after just one play on the sideline.
Second, the deep breath allows you to practice the first pillar of hope: self-agency. In practice, self-agency, you put yourself back in control and decrease the intensity of the situation.
Once the intensity is decreased, better evaluations and decisions can be made.
Side note: if you have a belief in a higher power, coupling the deep breath with a prayer exercises further self-agency and strengthens the ability to decrease the intensity of the situation.
What Not To Do
When you are injured, you don’t need a bag of ice, you need certainty. Certainty of what is going on, the framework to get back to play (third pillar of hope), and assurance that everything is going to work for the good. A bag of Ice is not the answer; it’s nothing but a distractor, and may even delay the healing process:
The “creator” of the guideline Rest, Ice, Compress, Elevate (RICE), “Dr. Mirkin, has written, Coaches have used my RICE guidelines for years, but now it appears that both ice and complete rest may delay healing, instead of helping.” p. 95 Hope Not Nope
Interested in what to prioritize before and after common sports injuries?
Check out our free resource for athletes [here] to guide your rehab journey with science-backed advice.
FAQ
1. What should I do immediately after an injury?
Take a deep breath. This simple act decreases the intensity of the situation, engages the first pillar of hope—self-agency—and helps you regain control so better evaluations and decisions can be made.
2. Why isn’t icing right after an injury always the best choice?
While icing is traditional advice from R.I.C.E., research now suggests that complete rest and ice may delay the healing process rather than accelerate it. Focus on certainty, evaluation, and a structured return-to-play framework instead.
3. How can hope help in injury recovery?
Hope provides a structured approach with three pillars: self-agency (regaining control), goals (setting recovery targets), and frameworks (step-by-step plans for safe return). Engaging hope reduces anxiety, guides decisions, and improves overall recovery outcomes.
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Author:
Dr. Dillon Caswell, PT, DPT, SCS
Doctor of Physical Therapy | Board Certified Sports Specialist
Hope Evangelist | Top-Selling Author & Speaker | Human Performance Expert
