Because you have landed here and are making the time to read this, I want to commend you. I see you and hope this post leaves you feeling encouraged and even the slightest bit more hopeful. Today I want to talk through a question that I get asked frequently in my practice: “Is it normal to experience setbacks in my injury rehabilitation journey?” Maybe you have thought this at some point or are currently wondering if your current setback is going to last forever. So let’s talk about setbacks. Why they happen, why they’re frustratingly important to recovery, and how to move past them and get on the other side.

WHY the Setbacks?

I’ll be honest with you, rehabilitation and injury recovery is rarely a linear process. The protocol that often gets printed out or shown to you with the goals of each week is very two dimensional and does not take into consideration many other factors that can impact healing and recovery. Every body and it’s make up is unique, and although we do our best to avoid known possible setbacks & delays, there are other components that practitioners cannot always account for causing us to pause and regroup.

According to the Journal of Orthopaedic & Sports Physical Therapy, setbacks can occur due to a variety of factors such as overexertion, unexpected stress, or even the body’s natural response to healing. This doesn’t mean that your efforts are for nothing; instead, it means your body is responding to the changes and challenges it’s undergoing.

The Truth of the Setback

1. Body’s Adaptive Response: During recovery, your body is constantly adapting to new physical demands. Sometimes, this adaptation involves temporary setbacks as your bones, muscles, tendons, and ligaments adjust to new regimens and forces being placed on them.
2. Opportunity for Learning: You will hate me for saying this, but each setback provides a learning opportunity. It helps identify what works for your body and what doesn’t. By understanding these cues, we can adjust your program to better suit you, your individual needs, and give your body more of what it wants.
3. Building Resilience: Setbacks build mental and physical resilience. Overcoming a setback requires strength, patience, and persistence. Don’t think I don’t get frustrated and upset when I see a setback- I have feelings right there with you. These moments are what make the victories feel that much more powerful, knowing the daily fight to move forward regardless of circumstances.

Show That Setback Who’s Boss

If you’re currently experiencing a setback, I want to reassure you: you are not alone! This is not the end of your journey and it will not define you. It is a temporary (frustrating and confusing) hurdle that you have the strength to overcome.

Here are a few tings I want you to consider and process to help you walk through this challenging time:

• Reflect on Progress: Look back at how far you’ve come. Celebrate ALL victories, small, medium, and large, and acknowledge the strength it took to achieve them.
• Focus on Consistency: Consistency is key. Even if progress feels slow, showing up for yourself every day is the most important step you can take. Slow progress is better than no progress, so let’s count that win!
• Stay Connected: Lean on your support system—whether it’s your healthcare provider, family, teammates, coahces, or friends. Sharing your experiences can provide motivation and encouragement.
• Set Realistic Goals: Adjust your goals to be realistic and achievable. This prevents discouragement and keeps you motivated. If you need to throw out the protocol and make a plan that meets you where you’re at, do it! I remind my patient’s all the time, “You are not a protocol. You are complex and have so many amazing things that make you, YOU!” I love to sit down with my patient’s and build a goals calendar with boxes that can be checked off daily, weekly, and monthly. This helps everyone to be on the same page, to see the big and small victories, and to recognize that each day is one day closer to healing.

I am Cheering for YOU! 🥳

Remember, setbacks are not failures, and more importantly, you are not a failure. Each obstacle is a piece of the puzzle towards recovery. Let each challenge you face strengthen your fight and bring you closer to your recovery goals. Keep believing in yourself and what your future holds!

When you are losing your fight, know I am here to support you every step of the way. Together, we can navigate this journey towards healing, no matter the setback. Let’s dig deep, show up, and continue this journey with hope and determination.