To injured me,

Right now, I know it feels like everything has been turned upside down. This injury has shaken your identity – it is not just physical. You’re feeling a sense of loss and are grieving your season, goals, and are letting go of a version of yourself you didn’t anticipate having to let go of. Feel all of this, it’s okay – let yourself grieve. I promise however, this is not where your story ends – it is a turning point.

Here is what I wish was told to you:

1. Drop the timeline. You’ll want this healing to be quicker than it is, but rushing won’t help. Be patient with your body – give it the time it needs. Your body is rebuilding – remember, rest is not laziness.

2. Your worth is not your performance. You are not just an athlete. Your injury does not diminish you; it is a detour.

3. Ask for help. You struggle with this, but going through this alone is not mandatory. Be amongst people who understand – teammates, coaches, physio’s, psychologists, or friends who will be by your side when it feels hard. Letting them in will be an asset.

4. Focus on what you can control. Sure, you can’t sprint right now, but you can work on aspects that otherwise may have received less attention – mindset, nutrition, and other areas that can set up your strong return. Acknowledge the small wins – they matter more than you realise.

5. Find joy outside of rugby. Jump into reading, pick the guitar up again, explore the interests you’ve had on the backburner. This time doesn’t have to be a waste; it is an opportunity to grow in areas you may otherwise not have expected.

6. Find a mantra that keeps you grounded. “This is temporary, but my resilience is permanent.” Say it to yourself on hard days.

7. Celebrate your progress. Even though it feels like you’re crawling, your movement forward is proof you’re heading in the right direction. Avoid comparison to others and to where you ‘should’ be – measure yourself against who you were yesterday.

8. Taper your pity-party. Be frustrated. Feel your feels. You’re allowed to, but don’t let it consume you. The “why me” spiral won’t change this situation. Direct this energy towards doing – rehab, journaling, or simply getting through one more day.

Something beautiful will come of this: perspective. Your body will carry you, adapt and overcome, and you’ll appreciate it for more than what you thought it could do. You will connect with people who have experienced similar situations, and you will share your tools to support them as you’ve walked the same road yourself.

Someday soon, this will be a chapter in a larger story, and not the whole book it once seemed. In looking back, you will see how it shaped you into a more balanced, resilient and compassionate person – both for yourself and others.

Hang in there. The resilience you are building now will carry you through a lifetime.