I was more of a trampolinist than a gymnast, my only claim to fame was being able to walk on my hands for a couple hundred yards and to do a front and back somersault.
Trampolining was both enthralling and terrifying at the same time.
The loss of spatial awareness in the midst of a routine was frightening and painful.
I loved the sport, but it was just one of many that I had to master for my teaching degree in physical education.
Later in my career, I became involved with the mental conditioning of a University Division-1 gymnastic team, and one of the top clubs in the USA, turning out 14 Olympians and 70 national team members.
How I became aware of the impact of sports injury:
Playing rugby, I had my fair share of knocks and bangs.
Overuse and fatigue primarily characterize injuries sustained in ultra-endurance triathlons. But these injuries pail next to injuries that are sustained within the gymnastic community.
Fear of failure is as debilitating as the fear of injury. I have personally experienced both.
Unable to regain form after an injury can be mentally and physically exhausting.
I fell out of love with my triathlon dreams after sustaining a severe neck injury.
After recovery, I tried to make up for the time lost by training harder. Then I came to recognise that overtraining is a recipe for further disappointment.
Staying healthy has always been a priority for me. So, when overtraining no longer worked, I took a year off from intense cardio conditioning and adopted a yoga lifestyle.
This period of my life gave me time to self-reflect. I missed my triathlon friends, but I adopted a new family of like-minded individuals whose outlook on life was more balanced. And these athletes demonstrated a greater respect for their bodies. In many ways, yoga gave me a far healthier social identification.
My reflections on body-mind balance caused me to recognise something important. Nobody else cared about how I placed in races. They were too busy dealing with their own mind games. When I let go of my ego and started to train for endurance again, it was because my focus had returned to my love of the sport.
For the young gymnast, an ongoing injury can exclude them from their social environment. Some athletes feel sad returning to the gym (their second home), where they are now unable to perform. A feeling of being left behind, adds further to a lack of confidence.
Recovery is when hypnosis can be a positive and powerful intervention. If an athlete's self-talk is the constant worry of a re-injury then the subconscious mind creates pictures of that happening. This negative pattern of thinking is what hypnosis alters. Look at the analogy of the brain and its likeness to a computer. The hypnotist can reprogram the subconscious mind to protect itself from injury, without focusing on the injury. Results can be dramatic and profound, and this sense of confidence can spread to other aspects of the athlete’s wellbeing.
The Power of Positive Self-Talk
Self-doubt and fear can have an adverse effect on other aspects of the gymnast's life. The feeling of success or failure in the gym can become identified with everything else that they are doing. So it is important to make these changes ASAP.
Allow me to use the above analogy – compare the brain to a computer. We can program new information as well as delete that information with the stroke of a key.
The hard drive and brain have the capacity to store huge amounts of information.
Problems occur when both the brain, aka the hard drive, take in too much information. The brain slows down. Without some assistance, the mind eventually quits on us.
Replace negative thoughts with positive and constructive thoughts
Now…let’s look at Chronic pain.
Chronic pain is classified as pain that lasts longer than three to six months. Persistent signals from the injury to the brain, over time, cause the pain to become chronic. If this process is allowed to evolve, the pattern becomes instilled, encoded. The pain can become subdued, but it will always be there.
The subconscious mind, thankfully, has more elasticity, but it is still susceptible to ongoing negativity. The sooner new positive suggestions are facilitated and practiced, the faster the athlete will progress to a higher level of wellbeing.
Hypnosis is not a panacea, but it can have a profound effect on the gymnast's level of confidence. The athlete needs to build the technique into their daily practice, and this should be applied with the same enthusiasm as for any new skill that is learned.
Integrated as a self-development tool, hypnosis creates greater focus in every aspect of the athlete's life. As a coach, I understand the necessity of getting the best out of each athlete. However, there is a healthy and constructive line that should not be crossed. Hypnosis is one tool that gives the athlete responsibility for their decisions, rather than categorically taking it away from them. This may not sit well with some coaching methodologies, but you get more from an individual by treating them with respect. If you want a confident athlete then you need a confident and caring coach who supports the athlete’s evolving self-possession.
The Hypnotherapy Session
I offer a free Zoom consult to make sure we are a fit for one another.
The first session is a discussion of how hypnosis works and how the hypnosis is to be integrated. Following the introductory session, the subsequent scheduled Zoom appointments last for about 50 minutes and the number of sessions depends on the individual. I can typically cover what I need to do in 3 to 4 meetings.
The following are quotes from research studies and analyses that specifically address gymnastics, the mental challenges of the sport, and the benefits of hypnosis in recovery:
Gymnastics: the courage, poise, tenacity of spirit, and fearlessness
Seven sports medicine professionals were asked to name the hardest summer Olympic sports. Four of the seven experts named gymnastics the most demanding sport in at least one of the categories: physical, technical, and mental strength.
"There is a high level of risk with the elements, and gymnasts are required to master balance, strength, flexibility, and endurance of both upper and lower extremities in order to achieve Olympic-level greatness. They need an extreme level of focus to perform dangerous stunts, even after a crushing fall,” explains Dr. Kathleen Davenport, Director of Physiatry at the Hospital for Special Surgery: Florida.
(Medaris, 2021)
Fear is a common feeling in gymnastics. Fear is both expected and appropriate at times. In fact, as gymnasts progress through the levels of their sport, fear helps to keep a gymnast safe. Without a healthy amount of fear, gymnasts may be attempting skills that they are not physically, mentally or emotionally ready to do safely.
However, fear becomes frustrating when it prevents a gymnast from moving forward in the learning process. Fear can develop after a fall or witnessing another athlete fall. Fear can also develop when a gymnast is not ready for the skill.
Needing to get UNSTUCK
Arguably, the most important step in fear prevention is that the gymnast must feel emotionally safe throughout the process. This means that the gymnast needs to have a support system. Teammates, coaches, parents and the gymnast themselves must be supportive of their performance goals. The gymnast needs to understand that they are not going to be punished for making a mistake.
(Duarte, Carbinatto and Nunomura, 2015)
Gymnastics has one of the highest injury rates among girls' sports, with almost 100,000 gymnasts injured each year. Compared to 20 years ago, young athletes:
Begin at earlier ages
Spend more time practicing
Perform more difficult skills
Statistics on Common Gymnastics Injuries
Most Olympic gymnastics injuries happen within the lower limbs(63%) and trunk region(23%). The more common injury types among Olympic athletes include sprains(35%), tendon injuries or overuse(17%), bruises(10%), and fractures(7%).
Nearly 61% of young gymnast injuries impact the lower extremities, as compared to almost 23% of injuries that target the upper body.
Among rhythmic gymnasts, common sports injuries are more likely to occur within the foot(38.3%), knees and lower legs(19.1%), and the back(17%).
In NCAA gymnasts, the ankles(17.9%), Achilles tendon and lower leg(13.6%), the trunk(13.4%), and the foot(12.4%) are the most common injury locations.
Trampoline gymnasts experience the most injuries within their lower extremities(49.1%), spine(32.3%), and upper extremities(18.6%). More specifically, the knee(19.9%), lower back(16.8%), and ankle(15.5%) are most injured.
(University of Pittsburgh Medical Center(UPMC), 2022)
What Are Some of the Most Common Gymnastic Injuries?
Because the upper body is used as a weight-bearing joint in gymnastics, injuries to the shoulder, elbow, and wrist are common and may include:
Superior Labrum, Anterior-Posterior(SLAP) Lesions in the Shoulder
Elbow Dislocation
Wrist Sprains
The most common gymnastics injuries to the lower body involve the knee and ankle. Lower extremity injuries usually result from the landing and dismount activities and may include:
Anterior Cruciate Ligament(ACL) Injury
Achilles Tendon Injury
Lower Back Injuries
(Jones and Wolf, 2022)
Hypnosis Can Reduce the Fears of Athletes
In gymnastics, fears are an obstacle to athletes’ training and competitions. At the same time, the fears of an individual athlete may develop into a group effect that makes it challenging to continue group training. What is more, fears may lead to athletes’ thinking disorder, inability to concentrate, related muscle tension, increased heart rate and breathing, weakness of the limbs and even collapse(Xu and Cao, 2013).
These phenomena can cause distortions in the athletes’ movements, cause boredom for athletes in gymnastics, and, in severe cases, accidents and injuries. Fortunately, Dr. Reid’s study has shown that hypnosis can relieve fear, stress, anxiety and can be used to help in coping with panic disorder(Reid, 2017). This is because hypnosis makes athletes relaxed and hypnotists will use calming words to encourage them. For instance, “you are safe despite your discomfort,” and “you can control your mind.” The hypnotist will also suggest ways for athletes to cope with their fears, such as “taking deep breaths when you are afraid of training makes you feel calmer.” In this way, hypnosis provides athletes an ideal chance to learn how to remain relaxed while facing these fears and performing at the competitions.
(Li and Li, 2022), (Xu, and Cao, 2013), and (Reid, 2017)
Psychological Aspects of Injury In Gymnastics
Psychological interventions, such as mental skills interventions, can both prevent injury and enhance injury rehabilitation and return to sport. When emotional disturbances and clinical issues (e.g., major depression, anxiety, eating disorders, substance abuse, trauma) are present, sports medicine professionals should refer athletes to a qualified mental health professional. Dr. Shapiro’s book, Gymnastics Medicine, addresses (a) psychological and sociocultural antecedents of injury; (b) psychological responses to injury; (c) psychological interventions during rehabilitation; and (d) psychological aspects of returning to gymnastics following injury. The referral process to mental health professionals and multidisciplinary treatment of the injured athlete are also discussed.
(Shapiro, Bartlett, and Lomonte, 2019)
The Young Injured Gymnast: A Literature Review and Discussion
Gymnastics is a sport requiring grace, strength, and flexibility, resulting in a wide variety of injuries. This journal article is an overview of the sport of gymnastics and associated injury trends in the artistic gymnastics population. Injury rates in gymnastics range from 1.08 to 50.3 per 1000 hours of exposure. More injuries occur in competition versus practice. Fewer injuries occur in recreational gymnastics than competitive gymnastics. The most common injury in gymnastics occurs in the lower extremity, and is an ankle sprain, followed by knee internal derangement. However, in men’s Psychological Aspects of Injury In Gymnastics, the most common gymnastics injury occurs in the upper body, specifically the shoulder. The most common skills causing injury to a gymnast are front/back handsprings and saltos/flips. Unique injuries commonly seen when caring for the young gymnast include— spondylolysis, osteochondritis dissecans of the capitellum and talus, Gymnast wrist, Grip lock, Osgood‐Schlatter, patellofemoral syndrome, Sever’s disease, and ankle sprains. (Hart, et al, 2018)
Fear of injury in gymnastics: self-efficacy and psychological strategies to keep on tumbling
The aim of this study was to examine female gymnasts' fear of injury, their sources of self-efficacy and the psychological strategies used to overcome their fears. The participants were 10 female gymnasts aged 12 - 17 years. They had all taken part in competitive gymnastics and had experienced some type of injury during their careers. Individual interviews were conducted using a structured interview guide. Data were analysed using an inductive content analysis. The results indicated that gymnasts were most fearful of injuries because of the difficulty in returning from an injury and being unable to participate in practices and competitions while injured. Gymnasts described aspects of their past performance experience, such as success, consistency and communication with significant others, as important sources of self-efficacy. Some examples of psychological strategies used to overcome their fear of injury were mental preparation(e.g. imagery, relaxation), just "going for a skill," and the coaches' influence.
(Chase, Magyar, and Drake, 2005)
Enhancing the Visualization of Gymnasts
Visualizations under hypnosis enabled nationally ranked Stanford male gymnasts to execute for the first time several complex tricks that they had been working on for over a year. The gymnasts were able to eliminate timing errors in the tricks, to increase flexibility, and, possibly, to concentrate strength. The rationale for the effectiveness of trance visualizations, the induction and deepening strategies used, and the effects are described. Also included is an example of the use of a translator for the induction of a subject with a minimal fluency in English. Implications for further use of hypnosis with athletes are suggested.
(Liggett and Hamada, 1993)
In closing, I am continuously amazed how these young athletes pour their heart and soul into their sport, day in and day out, 4 - 5 hours a day. Training as hard as full-time professional athletes, with the degree of difficulty increasing at each level of achievement, the sport imposes a constant demand for perfection.
It is also hard for parents watching their child experiencing ongoing crippling fear about performing reverse or backwards tumbling movements, such as, back handsprings and back tucks on the floor or on the beam.
When no form of encouragement, motivation, or pep talks seem to work, hypnotherapy can be a positive and productive intervention.
You can make an appointment by contacting me at barryj@barryjones.com
References
Anbar, R. D. (2021). Changing children’s lives with hypnosis: A journey to the center. Lanham, MD: Rowman and Littlefield.
Chase, M. A., Magyar, T. M., and Drake, B. M. (2005). Fear of injury in gymnastics: self-efficacy and psychological strategies to keep on tumbling, Journal of Sports Sciences(23)5: 465-475. Retrieved from: DOI: 10.1080/02640410400021427
Duarte L.H., Carbinatto M.V., and Nunomura M. (2015). Artistic gymnastics and fear: Reflections on its causes, Science of Gymnastic Journal(7)3: 7-21.
Hart, E., Meehan, W. P., Bae, D.S., d’Hemecourt, P., and Stracciolini, A. (2018). The young injured gymnast: A literature review and discussion, Current Sports Medicine Reports(17)11: 366-375. Retrieved from: doi: 10.1249/JSR.0000000000000536
Jones, G. L. and Wolf, B. R. (2022). Most common gymnastic injuries, in University of Rochester Medical Center, Sports Injury Medicine Department. Society for Sports Medicine - American Orthopaedic Society for Sports Medicine.
Li, S. X. and Li, Z. (2022). The application of hypnosis in sports, Frontiers in Psychology(24). Retrieved from: https://www.frontiersin.org/articles/10.3389/fpsyg.2021.771162/full
Liggett, D. R. and Hamada, S. (1993). Enhancing the visualization of gymnasts, American Journal of Clinical Hypnosis(35)3: 190-197. Retrieved from: Taylor and Francis Online (2020) at: https://www.tandfonline.com/author/Liggett%2C+Donald+R: Original document at: DOI: 10.1080/00029157.1993.10403003
Medaris, A. (2021). The 3 hardest Olympics sports, according to sports medicine experts, Health, Home, Insider Incorporated. Retrieved from: https://www.insider.com/the-3-hardest-olympic-sports-according-to-experts-2021-7
Reid, D. B. (2017). Treating Panic Disorder Hypnotically. American Journal of Clinical Hypnosis(60): 137–148. Retrieved from: doi: 10.1080/00029157.2017.1288608
Shapiro, J. L., Bartlett, M. L., and Lomonte, L. E. (2019). Psychological aspects of injury in gymnastics, Gymnastics Medicine: Springer.
University of Pittsburgh Medical Center(UPMC), (2022). Common gymnastics injuries: Treatment and prevention, UMPC Sports Medicine. Retrieved 8 July 2022 from: https://www.upmc.com/services/sports-medicine/for-athletes/gymnastics
Xu, Q. P. and Cao, B. J. (2013). An analysis of the causes of low self-esteem and fear among athletes and its countermeasures. Sports Time: 141.