Stress is a natural part of sports. In the right amount, it can lead athletes to excel in their chosen field. However, too much pressure can wear athletes down, increasing their risk of injury. Managing stress effectively not only helps in keeping a clear mind but also in maintaining better physical performance. Here are some strategies to reduce stress and minimize injury risk.
The Negative Impact of Stress on Athletes
Studies show that high-stress levels lead to slower reaction time and concentration,1 while prolonged stress can lead to muscle tightness, reducing flexibility.2 This combination creates the perfect storm for sports-related injuries, from strains to fractures.
How to Reduce Stress during a Game or Sport
Practice Deep Breathing: Slow, deep breaths help calm the nervous system. Try inhaling for four seconds, holding for four, and exhaling for four to stay centered and relaxed.
Visualize Success: Before and during play, imagine yourself performing well. Visualization can boost confidence and reduce anxiety, helping you stay in a positive mindset.
Focus on the Present Moment: Avoid worrying about the outcome; stay focused on each move or play as it comes. This keeps your mind from spiraling into stress and improves your reaction time.
Use Positive Self-Talk: Replace negative thoughts with encouraging phrases, like “I’ve got this” or “Stay strong.” Positive affirmations help keep nerves in check.
Practice Mindful Muscle Relaxation: Quickly tighten and relax key muscle groups, like your shoulders or hands. This helps release tension and makes your movements feel more natural.
Stay Hydrated and Fuel Up: Dehydration and low energy can heighten stress. Drinking water and having a light, balanced snack before and during games can help you stay focused and energized.
Set Small, Achievable Goals: Break down your game plan into smaller goals, like winning each play or completing specific movements. Small wins keep your stress manageable and build confidence.
Stay Grounded in Routine: Following a set warm-up, listening to your favorite music, or doing light stretches can help you feel more in control, relaxed, and ready for the game.
These techniques can help keep stress in check, allowing you to play with greater focus and enjoyment.
Struggling with stress that’s affecting your game? Dr. DiGiulio and his team at Performance Orthopaedics and Sports Medicine can help you with exercises and tools to prevent injuries and optimize your performance. Schedule a consultation to keep doing what you love, safely and confidently.
AUTHOR: Milan M. DiGiulio, M.D. offers comprehensive Orthopaedic care for you and your entire family, specializing in Sports Medicine and Arthroscopic surgery of the shoulder and knee. Dr. DiGiulio performs over 200 arthroscopic shoulder and knee surgeries each year, using the most advanced surgical technology. Dr. DiGiulio is an advocate of non-invasive, non-surgical treatment options such as Physical Therapy and Orthobiologics.
