How to Overcome the Mental Blocks After Injury

Written By Dr. Ben Stokes

Recovering from a physical injury is hard enough, but what often gets overlooked is the mental recovery that comes with it. Fear of reinjury, loss of confidence, anxiety about performance, and even identity challenges can all become obstacles long after your body has healed.

These mental blocks are common and valid, but they don’t have to hold you back forever.

At Tualatin Valley Physical Therapy, we help you navigate both the physical and psychological side of injury recovery. Here's how to move past your fear and get back to doing what you love with confidence.

What Are Mental Blocks After Injury?

Mental blocks are psychological barriers that make you hesitant, or even afraid, to move, train, or return to activity after injury. Common signs include:

  • Fear of reinjury during certain movements

  • Avoiding previously painful or challenging activities

  • Feeling "fragile" or unsure about your body’s capabilities

  • Overthinking or hesitating during workouts or sport

  • General anxiety or frustration about recovery progress

According to a 2017 review in the British Journal of Sports Medicine, psychological factors like fear-avoidance, low confidence, and catastrophizing significantly impact rehab outcomes and return-to-sport rates (Ardern et al., 2017).

Why You Can’t Ignore the Mental Side of Recovery

Even after the physical damage has healed, your brain still remembers the pain or trauma. It builds protective habits, like altered movement patterns or mental hesitation, which can increase your risk of reinjury or stall your progress.

If left unaddressed, these mental blocks can:

  • Delay full return to activity or sport

  • Limit performance

  • Cause compensations or new injuries

  • Undermine your motivation to stay active

Recovery isn’t just about muscle and joint strength, it’s about rebuilding trust in your body.

 

How to Overcome Mental Blocks After Injury

1. Acknowledge the Fear
You’re not “being dramatic” or “just weak.” Mental blocks are real. Start by naming them and recognize that fear is your brain’s way of protecting you.

2. Work with a PT Who Gets It
Physical therapists trained in orthopedic rehab understand both the movement patterns and mental components of recovery. We help you move safely and gradually rebuild your confidence one rep at a time.

3. Use Graded Exposure
Instead of jumping right back into high-level training, we use graded exposure where we progressively reintroducing movements in controlled ways to teach your brain that it’s safe again. Studies show this method reduces fear and improves function.

4. Track Progress Physically & Mentally
Set physical goals (e.g. squatting bodyweight) alongside psychological goals (e.g. performing that squat without hesitation). Small wins build confidence.

5. Learn to Listen to Your Body, Not Just Your Thoughts
Pain doesn’t always mean danger. We help you interpret what your body is telling you, rather than catastrophizing every ache.

6. Celebrate Wins, Even Small Ones
Did a workout without fear? Pushed through a movement you’ve been avoiding? That’s progress. The mental recovery journey deserves just as much recognition as the physical side.

💬 You’re Not Alone, We’ve Got You

If fear, anxiety, and/or hesitation are keeping you from getting back to sport, fitness, or just feeling like yourself again you're not broken, and you're not alone.

At Tualatin Valley Physical Therapy, we help you:

  • Understand what’s going on

  • Rebuild your trust in movement

  • Return to life stronger both physically and mentally

Dr. Ben Stokes

Hello, I’m Dr. Ben Stokes, a proud native Oregonian with a deep passion for helping others thrive. Born and raised in Hillsboro, I’ve embraced the Pacific Northwest lifestyle (think multiple rain jackets and no umbrellas). I graduated from Century High School in 2008 and then earned my BS in Kinesiology from Oregon State University, where my fascination with human movement and rehabilitation began.

Before pursuing a career in physical therapy, I worked as a specialized personal trainer focusing on rehabilitative exercises. A pivotal moment in my life came when my father was diagnosed with ALS, which was before I even thought about being a PT. Witnessing how dedicated rehabilitative care enabled him to participate in our cherished family dinners inspired me to pursue a career in physical therapy. With that driving force, I earned my doctorate at George Washington University and then returned to the Pacific Northwest, where my heart has always belonged.

My approach to physical therapy is rooted in learning from the best. I have trained under both chiropractors and experienced physical therapists, embracing diverse treatment methods to ensure the best outcomes for my patients. I’m dedicated to passing on the hope and healing I witnessed in my own family to as many people as possible.

Outside of the clinic, I enjoy solving puzzles, playing games, exploring hiking trails, and discovering local festivals and events. I’m thrilled to bring my expertise and genuine care back to our community at Tualatin Valley Physical Therapy, where your journey to lasting health and improved function begins.

Next

How to Manage Knee Pain from High-Impact Activities