EPISODE 56: The Rehab Journey - Developing Mental Toughness

Dr. Ja'nae Brown
Jun 4
3 min read

Getting injured is not fun. Not only do you have the physical pain and limitations of daily activities as an athlete, but you also face the fears and anxiety of not returning to your sport. At Physical Therapy San Pedro, we work with many athletes, and our ultimate goal is to get every patient fully rehabilitated and back in the game.

But rehab is rarely a straight line. Setbacks happen. Frustration builds.

That’s why today’s episode focuses on what to do when the mental struggle becomes just as real as the physical one.

I sat down with my colleague Dr. Jason Von Steitz, psychologist and sport performance specialist, to learn practical strategies that help athletes build mental toughness during the recovery process. Let’s dive into the key takeaways.

What Is Mental Toughness?

Most people think of mental toughness as pushing through pain or "grinding it out." But true mental toughness is more than that. It’s about the ability to handle pressure, bounce back after a setback, stay present, and be emotionally aware—all while still enjoying your sport.

Why Injury Can Be Mentally Challenging

Rehab isn’t just physical, it’s emotional too. And there are several common reasons why athletes struggle mentally when they’re recovering from an injury:

Loss of Identity For many athletes, their sport defines them. When that’s suddenly taken away, it can leave a major gap in self-worth and confidence.
Disconnection from Teammates Being away from practices, games, and team dynamics can feel isolating. You're not just missing the activity—you’re missing the community.
Losing a Coping Tool Physical activity is often a go-to outlet for stress. Without it, emotional regulation becomes more difficult.
Pressure to Return Too Soon Whether from coaches, teammates, or family, the pressure to perform can lead to rushed timelines and increased stress.
Mental Health Stigma Feeling anxious, sad, or overwhelmed during recovery is normal—but it’s often misunderstood or dismissed, making it harder to seek support.

How to Build Mental Toughness During Rehab

Mental toughness isn’t something you either have or don’t, it’s something you build. Here are six powerful ways to strengthen your mindset as you recover:

1. Adopt a Growth Mindset

A fixed mindset says, “This is just how I am.” A growth mindset asks, “What can I improve?” Believing that your abilities and outcomes can change through effort helps you stay resilient and motivated.

2. Focus on What You Can Control

You can’t control how long the injury takes to heal, but you can control how you show up. Stay consistent with your rehab, prioritize rest and recovery, and take ownership of your daily choices.

3. Know Your Why

Recovery is hard. Remembering why you started—whether it’s love for the game, competition, or personal growth—gives you a powerful anchor on the hard days.

4. Act from Your Values, Not Your Emotions

Your emotions might tell you to skip your exercises, shut down, or give up. Instead, choose actions based on your values: consistency, discipline, teamwork. Let those guide your behavior.

5. Stay Present

Replaying the injury or worrying about your return won’t help. What will help is focusing on the now—your breath, your next rep, your daily win. That’s where progress happens.

6. Normalize Mental Health

Just like physical injuries, mental and emotional setbacks are real. Seeking support doesn’t mean you're weak, it means you're doing what it takes to heal fully.

Moving Forward

Recovery is more than what your body does—it’s how your mind handles the process. Developing mental toughness means learning to navigate the highs and lows with clarity, purpose, and resilience.

🎧 Listen to Episode 56 on Spotify or Apple Podcasts now or watch the whole Episode on YT. Rehab isn’t just about getting back. It’s about coming back stronger—mind and body.