Dealing With Injury: My Honest Experience and 3 Steps to Move Forward
If you’ve ever been sidelined by an injury, you know—it’s tough. Physically, mentally, emotionally. And no matter how much you know about rehab (or how many people you’ve helped through it), when it’s your body, it hits differently.
I’m a physiotherapist and coach, and for years I’ve helped people navigate the ups and downs of injury recovery. But lately, I’ve been living it myself. And it’s been harder than I expected. So I wanted to share a bit of my journey—what I’ve learned, what I’ve struggled with, and the three things that are helping me stay on track.
How It Started: From Peak Performance to Hitting Pause
Last Year Was My Best Year (Until It Wasn’t)
2023 was hands down my best year of training. I hit personal records in the marathon and half marathon, logged some of my biggest mileage weeks, and felt as fit as I ever have. Heading into the Toronto Marathon, I was going after a sub-3-hour finish. I felt strong. Confident. Ready.
Then, about a week out from the race, I noticed some leg pain. It wasn’t enough to worry me at the time—typical taper stuff, I thought. Race day came and went without any issues. I didn’t hit my sub-3, but I was proud of the effort.
Afterward, though, the leg pain lingered. And knowing what I know about injuries, it was hard not to let my mind go to worst-case scenarios. Based on the symptoms, I suspected a stress reaction in my femur. I reached out to a mentor, and we both agreed it was likely.
I made the call to treat it as a bone stress injury, even without an MRI to confirm it (getting one in Canada is a process in itself). So I did what I tell my clients to do: I took time off.
What I’ve Learned (And Re-Learned): 3 Key Steps for Navigating Injury
1. Acceptance: Acknowledging Where You’re At
Acceptance is often the hardest part of injury recovery—especially when you’re driven and used to pushing your body. That was definitely the case for me.
I took four to five weeks off running, thinking I could jump right back in after that. I ramped up too quickly, ran more than I should have, and before long, my hip flexor and back were letting me know I’d made a mistake.
The second time around, I truly accepted where I was. I took another step back from running and gave myself permission to focus on other things. It wasn’t easy, but it was necessary.
Takeaway:
Acceptance isn’t about giving up. It’s about meeting yourself where you are so you can move forward the right way.
2. Ask for Help: You Don’t Have to Do This Alone
Even though I talk about the importance of asking for help all the time, I wasn’t doing it myself. I figured I could manage this on my own. But after flaring up my back and feeling stuck, I realized I needed support.
I reached out to people I trust. One of the most helpful conversations I had was with my business partner, Will. Just talking through what I was feeling (physically and mentally) made a big difference. It helped me reset my thinking and recognize I was catastrophizing—something I see in my clients all the time but was blind to in myself.
I also started the process of getting an MRI, which will give me a clearer picture of what’s going on. Sometimes, objective data brings peace of mind.
Takeaway:
Don’t go it alone. Whether it’s a coach, physiotherapist, or trusted friend, having support can help you get out of your own head and make better decisions.
Learn more about how our physio team can help
3. Build a Plan: Reverse Engineer Your Comeback
Once I accepted where I was and asked for help, it was time to make a plan.
At The Movement, we use a simple framework for rehab:
Calm it down
Build it up
Bridge the gap
Right now, I’m somewhere between calming things down and starting to build back up. I’m strength training with a focus on bone health, avoiding movements that aggravate my symptoms, and taking running off the table for now.
Long-term, my plan is to return to running slowly, treating it as rehab—not performance. I’ll use a structured run/walk progression and avoid the mistake I made last time (rushing the process).
In the meantime, I’ve shifted my focus to Hyrox training. It’s a great way to stay competitive and motivated without relying solely on running. Plus, it mixes in a variety of strength and conditioning movements that challenge me in different ways.
Takeaway:
Have a clear plan. Make sure it’s progressive, objective, and tailored to where you’re at right now—not where you wish you were.
Mindset Shift: Play the Long Game
One of the biggest mental hurdles in injury recovery is accepting that it’s not a quick fix. I love the process of stacking weeks and months of consistent training. This injury has thrown that off in a big way.
But I keep reminding myself that if I commit to doing this the right way now, it sets me up for years of consistent performance down the road. Short-term sacrifices for long-term gains. It’s not always easy, but it’s worth it.
What I don’t want is to fall into the cycle I see all too often: rest, feel better, push too soon, flare up, repeat. I call that the Doom Cycle, and I was starting to slip into it. Now, I’m working to break that pattern.
Takeaway:
Rehab is a long game. Stay focused on the bigger picture, and remember why you’re doing this in the first place.
3 Steps to Move Forward
If you’re dealing with an injury right now, here’s the framework that’s helping me:
Accept where you’re at (even if you don’t like it).
Ask for help from people who know how to support you.
Build a plan that makes sense for your body and your goals.
And above all—commit to the long game.
What’s Next
I’m easing into Hyrox training, and working with my coach Mike Fecik over at Holistic athlete consulting. I will be sharing more of the process over on my Instagram and Strava.
If you’re not in our Strava run group yet, come join! The run club will be back once I’m running again.
If you’re dealing with your own injury and don’t know where to start, reach out. Whether it’s me or someone on our team at The Movement, we’re here to help.
