When Sports Injuries Happen Mid-Season: What To Do NexT
The whistle blows and the game is on. You’re sprinting down the field, the crowd buzzing, teammates shouting for the ball. Everything feels sharp and alive until it happens—a sharp twist, a stumble, and you feel something in your knee that doesn’t feel right. For a second you think, maybe it’s nothing, maybe if I just walk it off I can get back in. But another thought creeps in too: what if it’s more than that? What happens next is your choice.
This is the crossroads that so many athletes face. A mid-season injury can feel like the worst timing possible. Do you ignore it and hope it goes away, or do you pause, take stock, and choose the smarter path? At Pursuit Physical Therapy, we want to make sure you know the answer: getting seen quickly, building a recovery plan, and staying engaged in your sport can make all the difference.
Don’t Panic—But Don’t Wait Either
The most common mistake athletes make is waiting weeks before they get help. They tape it up, ice it, or try to “push through” only to realize they’ve fallen further behind and often made the injury worse. Getting evaluated right away by a trusted physical therapist can help you understand what’s going on and give you a clear, step-by-step plan to move forward.
What to expect in a really quick visit to the physical therapist:
A thorough evaluation. This includes looking at the injury site for things like your range of motion, swelling, coloration, your ability to contract muscles and the integrity of a joint.
Assessing the movements that you can and can’t do like walking, standing, using your arm, sleeping positions, how to get in and out of the car or a chair, etc. This will help you move throughout your day and give you a plan in place for the coming days at home, school or work.
Give you SPECIFIC TO YOU exercises to aid in healing. Different tissues require different types of input to start the healing process so it’s important that we know what we are working with and we put a plan in place soon.
Help you manage pain effectively. Not all injuries need to be iced and rested. In fact, most don’t. We can help you keep the pain under control without the overuse of medication or inaction, when appropriate. Which leads us to our next point…
Keep the Gym in the Game
When you’re injured, it’s tempting to avoid your gym altogether. But your gym is full of equipment that can actually help you heal. From resistance bands to bikes to sleds, the tools you already know can be repurposed to keep you strong and moving. And just as important, showing up keeps you connected to your people. Staying in your routine—even in a modified way—can help protect your mindset and keep you from feeling isolated while you recover.
Our favorite pieces of equipment when injured are:
Stationary bike/Assault Bike: can continue to challenge your cardiovascular fitness, help naturally flush out inflammation and keep you feeling like the athlete that you are.
Resistance bands and body weight movements: we will often prescribe isometric type of exercises to help calm tissues down, so bands of differing resistances are helpful to provide progressive challenge as the injury heals.
Sauna: when appropriate, saunas are a great way for soft tissues to relax and for us to get some good true tissue changes. This can also challenge our overall wellness which is important.
Explore New Training Opportunities
An injury might temporarily sideline certain movements, but it can open the door to others. Maybe it’s time to work on those accessory exercises you’ve been avoiding or finally try a training style that’s been on your plan but never seems to make the cut.
Cross-training, mobility work, or even technique drills can become your focus. With guidance from your physical therapist, you can safely fill gaps in your training that will ultimately make you a more well-rounded athlete.
Build Mental Resiliency
Perhaps the most overlooked part of injury recovery is the mental side. Sitting out, modifying workouts, and waiting for progress takes patience. But this is also where growth happens.
We love this TedTalk from Alex Smith, diving in about overcoming setbacks and self doubt.
Rehab teaches grit, perspective, and gratitude for the simple act of movement. Athletes who approach their injury with a resilient mindset often come back not just physically stronger, but mentally sharper too.
That shift in perspective can impact not only the rest of your season, but also how you approach your health and sport for years to come.
The Bottom Line
Injuries may not be avoidable, but how you respond to them is. By seeking help quickly, using your gym as part of your recovery, exploring new ways to train, and leaning into the mental side of the journey, you can turn a frustrating setback into a stepping stone.
At Pursuit Physical Therapy, we’re here to help athletes do just that—get back to their sport smarter, stronger, and more resilient than before.
If you’re in the middle of a season and something doesn’t feel right, don’t wait it out. Reach out today and let’s create a plan to keep you moving forward.
