Dealing with Injuries: From Youth Sports to the Professional Level

Disclaimer:
Though this article was originally intended for athletes, the same principles apply to martial artists. The mental and physical challenges of injuries, as well as the importance of proper recovery, are just as relevant in martial arts training.

Let’s get this straight—injuries are more than just physical. We talk about the pain, the recovery, the rehab, but we often forget about the mental fallout. The stuff no one really talks about.

When an athlete gets hurt, especially a young one, everyone’s focused on the obvious: “When will you be back on the field?” But no one’s asking, “How are you really doing?”

I know this firsthand. I’ve been there.

Injury Isn’t Just Physical—It’s an Identity Crisis

When you’re an athlete, especially when you’re young, it’s not just something you do—it’s who you are.

Your team? They’re your tribe.
The game? Your language.
Your sport? Your identity.

So when you get sidelined by injury, it’s not just about missing a season—it feels like losing yourself. You’re not just missing a few games. You feel like you’re losing your place in the world. And no one tells you that’s going to happen.

I’ve been there.
Sprained ankles.
Torn hamstrings.
Dislocated shoulders.
Pulled muscles.
Undiagnosed broken fingers.
And let’s be real—probably a couple of concussions too.

Back in the ‘80s and ‘90s? We didn’t talk about that. It was simple:
“Be tough. Get back out there. Don’t be soft.”

But here’s the truth:
Injury doesn’t just steal your physical ability. It takes your self-worth. You go from the guy who’s essential to the team to the guy who’s just… sitting there. Invisible.

No one pulled us aside and said, “Hey, this is going to mess with your head.” No one helped us deal with the mental side of it.

The Real Cost of Sports Injuries

Let me tell you—this isn’t some abstract idea. This is real.

It was my senior year. I was the defending WPIAL long jump champion and had a legit shot at winning state that year. Then, bam—I tore my hamstring at the team championship. Everything flipped in an instant. No time to recover for the WPIAL Individual Championship.

I had to put on a brave face. When reporters asked how I was feeling, I said, “I guess I’ll just put on my skirt and cheer for my teammates.”

But the truth? I was wrecked. I was as good as done inside.

Sure, I played it cool. I acted like I was fine. I was good at faking it. But no matter how tough you are, injuries like that break you down. I went from “Defending Champion” to “waste of space” in seconds.

And honestly, it still stings. Three decades later, I don’t think I ever fully recovered from the mental impact.

But here’s the thing: I’m not the only one. Talk to any athlete who’s been out for a while, and you’ll hear the same thing:

“I felt forgotten.”
“My coach barely spoke to me.”
“My teammates moved on without me.”
“I wondered if I’d ever feel like myself again.”

Those feelings aren’t weak. They’re human. They’re grief. You’re losing something important, and it hits hard.

The Elite Experience: Different Scale, Same Pain

You think the pros have it better? They don’t.

They’ve got top-tier rehab facilities and personal trainers, sure. But the mental battle? It’s just as brutal, maybe worse.

When a pro goes down, everybody’s watching. Their injury’s on ESPN. Their recovery timeline’s breaking news. And don’t forget—people are debating their value to the team on talk radio.

The pressure? It’s unreal. An injury doesn’t just threaten their season. It threatens everything—their career, their money, their legacy.

I’ve seen so many pros rush back too soon. They smile for the cameras, pop painkillers behind the scenes, and say they’re “100%” when they’re barely at 60%.

And what happens?
They get hurt again. Or worse, they develop other injuries. Or they play scared—an injury of the mind that’s just as damaging as the physical one.

The system’s broken. And now? Youth sports are following suit. Kids are specializing earlier, playing year-round, and hearing the same toxic message: your value is what you can physically do, not who you are as a person.

We Need to Do Better

We can’t keep treating injured athletes like they’re broken machines.

We need to see them as whole people—people with emotions, depth, and value that goes far beyond their physical ability to perform.

Here are a few things I wish someone had told me back then—things I try to pass on to others now.

1. Unshackle Identity From the Sport

Athletes need to understand one thing:
They are not their jersey. Not their stats. Not their highlight reel.

Their value is not limited to what they can do on the court, field, or mat.

An injury? It’s not the end—it’s a chance to hit pause and figure out who you are outside of your sport. And ironically, this often brings athletes back stronger and more centered.

I know, it sounds cliché. But sometimes, you have to lose the thing you love to find out who you are without it.

When working with injured athletes, give them homework: “Find one non-athletic activity that brings you joy each week.”

It sounds simple, but it can be transformative. The basketball player who discovers photography. The swimmer who falls in love with playing guitar. The football player who realizes he has a knack for mentoring younger kids.

These discoveries don’t diminish their athletic identity—they expand their sense of self beyond the fragile foundation of physical prowess.

We need to teach them differently.

2. Train the Mental Game

When the body’s sidelined, the mind has to step in.

Here’s what athletes can do:

• Visualization training: Picture yourself moving powerfully again. Imagine strength, resilience. Let your brain rehearse what your body can’t do yet.

• Study film and strategy: Get deeper into the game. Study positioning, biomechanics, timing.

• Confront the fear of re-injury: It’s real. I tore my hamstring, and for years, I was terrified of feeling that same twinge again. That fear needed to be retrained—not just my leg, but my mind.

When you can’t physically practice, your mind is where the work happens. This isn’t some consolation prize—it’s a competitive advantage if you use it the right way.

The best athletes I know turned injury downtime into study time. They watched film differently. They learned to notice patterns they missed before. They started seeing the game strategically, not just physically.

When they come back, they’re smarter. More efficient. More aware. And less reliant on raw athleticism, which—let’s be honest—fades eventually.

The mental game isn’t optional. It’s necessary.

3. Talk. Not Just Therapy—Real Conversation

Sometimes an athlete doesn’t need therapy. They just need someone who will listen—no judgment, no rush to fix things.

Let’s be real—adults aren’t great at listening, especially when it comes to young people. Too often, we jump in to fix or redirect instead of just hearing them out.

But there are times when professional help is necessary. If an athlete’s feeling truly down or lost, it’s on us to recognize when it’s time to get them the help they need. That’s not weakness—that’s wisdom.

We’ve taught kids to “be tough” and “keep it in.” But real toughness is being able to speak up when you need to—and knowing someone’s actually listening.

I’ve sat with teenagers who’ve held it together for months, only to break down when someone finally asks, “What’s this really been like for you?” Sometimes, they just need to be allowed to not be okay for a minute.

Creating a New Culture of Athletic Health

It’s not all bad news. Things are slowly changing.

Some programs get it right. They keep injured athletes involved—whether that’s mentoring younger players, helping coach specific skills, or being part of the team’s recovery process. They get that mental health matters just as much as physical recovery.

I’ve seen coaches sit down with injured players, not just to check their rehab progress, but to connect with them as people.

I’ve seen parents who don’t rush their kids back into play. They focus on long-term health, not short-term wins.

These changes matter. They show young athletes that they’re valuable even when they’re not scoring points.

But let’s be clear: these examples are still the exception, not the rule.

For every program that gets it, there are dozens stuck in the past, treating injured athletes like they’re broken machines.

We need to do better—coaches, parents, teammates, and the sports medicine community. We need recovery protocols that heal both the body and the mind.

Because here’s what I know for sure: an athlete who feels forgotten during their injury will never come back at their best. They’ll be there physically but emotionally checked out. They’ll go through the motions, but their fire won’t be there.

What a waste of potential. What a preventable tragedy.

Let’s Stop Losing Our Athletes to Silence

We can’t keep pretending an ACL tear is just an orthopedic issue.
It’s an identity crisis—and if we don’t guide our athletes through it, they’ll come back angry, afraid, or worse—emotionally checked out.

They’re not just athletes. They’re people.

Let’s start treating them like it.

Because when we do—when we truly support the whole athlete through the inevitable injuries that come with sports—we don’t just save seasons.

We save futures.

About the Author

Dale Steigerwald has spent over 23 years teaching, mentoring, and coaching young students, athletes, and martial artists. His extensive experience spans across education, martial arts, and youth sports, where he has developed a deep understanding of what it takes to foster resilience, growth, and discipline in young people. As the head instructor at the Academy of Ving Tsun Kung Fu, Dale has guided numerous students in their martial arts journey, emphasizing both the physical and mental aspects of training.

In addition to his martial arts expertise, Dale holds certifications in Mental Performance Mastery (MPM) from Brian Cain and Tactical Communication (Tact2), both of which enhance his ability to support athletes in high-pressure environments and foster mental toughness in the face of adversity. His approach to coaching combines practical experience with a strong foundation in sports psychology, enabling him to help athletes navigate challenges and reach their full potential.

Dale’s background as a two-sport scholarship athlete, coupled with his national-level competition experience in track and field during college, provides him with a unique perspective on athletic development. His journey has shaped his belief in the importance of both mental and physical training, and he is passionate a

bout helping others build the mindset necessary for success, both on and off the field.

Throughout his career, Dale has remained committed to the idea that true growth happens when we embrace challenges and work through adversity, making him a dedicated and inspiring mentor for athletes and martial artists alike.