Author: Natalia Wiater

Marathon Mondays: Mental strategies to help you the finish line

Hosts Britt Gunsser, physical therapist and RRCA Running Coach, and Brendan Copley, personal trainer, are joined by mental performance consultant Arianna Martignetti as they dive into the realm of sports psychology, aiming to unravel the mental aspects of training and racing. They explore the often-quoted sentiment that running is primarily a mental endeavor, and seek insights into how athletes can enhance their mental strategies to complement their physical preparation..

July 3, 2023 | Britt Gunsser, PT, DPT, OCS, CSCS | Brendan Copley, CSCS, ATC | Arianna Martignetti, Ed.D

Hosts Britt Gunsser, physical therapist and RRCA Running Coach, and Brendan Copley, personal trainer, are joined by mental performance consultant Arianna Martignetti as they dive into the realm of sports psychology, aiming to unravel the mental aspects of training and racing. They explore the often-quoted sentiment that running is primarily a mental endeavor, and seek insights into how athletes can enhance their mental strategies to complement their physical preparation.

The group explores methods to cope with challenging moments in training, handle negative self-talk, and prevent the cascade effect of bad days or weeks in a training cycle. The conversation extends to race-specific strategies, including pace management, setting realistic expectations, and dealing with race-day jitters. Arianna sheds light on the physiological aspects of these mental strategies and discusses how they impact performance. She also touches on scenarios involving unfamiliar races or returning to training after injury or time off.

Arianna provides insights into daily mental strategies for promoting peak performance using techniques such as visualization and offers
guidance on overcoming common mental traps that can hinder an athlete's progress. She finished with a discussion on how to work through negative self-talk and how to implement daily mental strategies to promote peak performance, among other topics.

Listen here, or wherever you get your podcasts.

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Arianna Martignetti

Arianna Martignetti, Ed.D., is a mental performance consultant who works with individual athletes, weekend warriors and teams at all levels, including competitive youth, high school, and collegiate levels, as well as recreational athletes.

Meet Arianna

Britt Gunsser

Britt Gunsser, PT, DPT, OCS, CSCS, is a board certified orthopedic clinical specialist, certified Schroth therapist and dry needling specialist. She has completed extensive work on running rehabilitation and is an RRCA Running Coach.

Meet Britt

Brendan Copley

Brendan Copley, CSCS, ATC, is a personal trainer who specializes in working with endurance athletes and post-rehab clients. Brendan is a marathoner and former cross-country runner and has worked as an athletic trainer for Quinnipiac University’s cross-country and track teams.

Meet Brendan

The missing link to successful rehab and return to sport

While much is understood about the importance of physical therapy when rehabilitating from an injury and returning to sport, there is less focus on the role of mental performance. Overall, psychological readiness has been undervalued and underassessed when determining if an athlete is ready to return to sport at their previous competitive level.

August 1, 2023 | Ashley Moriarty, PT, DPT, OCS

While much is understood about the importance of physical therapy when rehabilitating from an injury and returning to sport, there is less focus on the role of mental performance. Overall, psychological readiness has been undervalued and underassessed when determining if an athlete is ready to return to sport at their previous competitive level.

While research continues to emerge regarding the importance of incorporating mental performance to all injuries, there is a strong body of evidence related specifically to anterior cruciate ligament reconstruction (ACLR). It has been suggested that the single most important factor influencing return to pre-injury sport participation is psychological readiness, and current data suggests that only 50% of people who have undergone ACLR return to their previous level of activity. Of those that do return, up to 30% sustain a second injury within two years.

In order to return to sport after ACLR, there are a battery of physical tests that are usually administered to assess strength, power, and range of motion, among other things. However, it is speculated that the primary reason that half of injured athletes fail to return to sport is because of psychological barriers, not physical barriers, yet this area of recovery is overlooked. Despite a strong link between fear of reinjury and failure to return to sport, many rehab programs fail to include a formal assessment of psychological readiness, namely the Tampa Scale of Kinesiophobia (TSK-11). The TSK-11 assesses pain related fear of movement and fear of reinjury, using a grading scale of 11-44, with higher scores being associated with more fear, and a score of greater than 17 falling into a “high fear” category. In one study by Paterno et al, those who reported high fear were four times more likely to report lower levels of activity, indicating they may not return to their sport. Additionally, those who did return to cutting and pivoting sports with high fear were at an increased risk of reinjury within the first 2 years. successful rehab and returning to full participation in sport.

Psychological readiness should be an integral part of an athlete’s rehab process. Objectively, assessing fear of movement and fear of reinjury should happen in a similar vein as assessment of strength and range of motion. It should be addressed early and continuously in the rehab process, as the athlete progresses toward running, cutting, pivoting, and return to contact. Mental performance consultants should be involved in every athlete’s return to sport journey to address fear of reinjury, improve confidence in their movement abilities, and help implement strategies to cope with possible setbacks. Concerns about return to sport should be addressed well before the time comes to make a decision so we can eliminate or minimize fear before return to the field or court.

Despite the growing body of literature that emphasizes the importance of mental performance training for injured athletes, there are large gaps in its implementation. This is the missing link between traditional rehab and return to sport at pre-injury levels, which is the ultimate goal for these athletes.

Citations:

Paterno MV, Flynn K, Thomas S, Schmitt LC. Self-Reported Fear Predicts Functional Performance and Second ACL Injury After ACL Reconstruction and Return to Sport: A Pilot Study. Sports Health. 2018 May/Jun;10(3):228-233. doi: 10.1177/1941738117745806. Epub 2017 Dec 22. PMID: 29272209; PMCID: PMC5958451.

Baez SE, Hoch MC, Hoch JM. Psychological factors are associated with return to pre-injury levels of sport and physical activity after ACL reconstruction. Knee Surg Sports Traumatol Arthrosc. 2020 Feb;28(2):495-501. doi: 10.1007/s00167-019-05696-9. Epub 2019 Sep 5. PMID: 31486916.

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Ashley Moriarty

Ashley Moriarty, PT, DPT, OCS, is a board certified orthopedic clinical specialist who is certified in dry needling and pre- and post-natal fitness.

Meet Ashley

Mental performance: the key to unlocking your golfing potential

Golf is a sport that demands both physical and mental prowess. While the significance of physical fitness in golf is well-established, the importance of mental performance cannot be overlooked.

August 1, 2023 | Patrick Viergengel, CPT, TPI-F1

The relationship between mental performance and the game of golf is a topic of great importance and interest in the field of sports science. As an avid golfer and a professional in the field, I believe this discussion holds tremendous value for both players and researchers alike.

Golf is a sport that demands both physical and mental prowess. While the significance of physical fitness in golf is well-established, the importance of mental performance cannot be overlooked. The ability to think strategically, maintain focus, manage emotions, and handle pressure are all crucial elements that can greatly impact a golfer's performance on the course.

Countless studies have highlighted the link between mental performance and golfing success: researchers have found that golfers who possess strong mental skills, such as concentration, visualization, and self-confidence, exhibit superior performance compared to those who neglect their mental game. Furthermore, mental performance has been shown to directly influence a golfer's ability to make effective decisions, execute shots with precision, and recover from setbacks.

Understanding the intricate relationship between mental performance and golf is essential for improving training programs, enhancing coaching strategies, and maximizing player performance. By comprehending the mental challenges faced by golfers and implementing appropriate interventions, we can potentially unlock untapped potential and elevate the overall standard of the game.

One of the most important aspects of mental performance in golf is the ability to stay present, focused, and in the moment. Golf is a game that requires players to make precise shots, and any distraction or loss of focus can lead to disastrous results. Professional golfers have mastered the art of staying present, shutting out the noise and pressure around them, and fully committing to each shot. They understand that one bad shot should not define their round, and as a result have the ability to bounce back quickly from any setbacks.

Visualization

Visualization is another key component of mental performance in golf. Professional golfers spend time visualizing each shot before they even step up to the ball. They see the trajectory, the landing spot, and the roll of the ball in their mind's eye. By visualizing the shot, they are able to execute it with more confidence and precision. This technique not only helps with performance on the course, but also aids in managing nerves and anxiety during high-pressure situations.

Mental toughness

Mental toughness is a trait that distinguishes the great golfers from the good ones. Professional golfers have learned to cope with the pressures of the game and bounce back from adversity. They understand that golf is a game of highs and lows, and a bad shot or round does not define their career. Developing mental toughness takes time and practice, but it is essential for success in golf. Golfers with strong mental toughness are able to maintain a positive attitude, stay composed under pressure, and make smart decisions — even when the game is not going their way.

Goal setting

Lastly, goal setting is a crucial aspect of mental performance in golf. Professional golfers set both long-term and short-term goals to keep them motivated and focused. Long-term goals help them stay on track and provide a sense of direction, while short-term goals give them something to strive for in the immediate future. By setting specific and achievable goals, golfers can stay motivated and track their progress over time.

In conclusion, mental performance plays a vital role in the game of golf. Professional golfers understand that success on the course is not solely determined by physical skill but also by mental resilience and performance. Staying present, visualizing shots, developing mental toughness, and setting goals are all strategies that professional golfers employ to unlock their full potential. So, the next time you hit the golf course, remember that the key to success lies not only in the swing, but also in your mental game.

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Patrick Vierengel

Patrick Vierengel, CPT, TPI-F1, is a certified personal trainer and golf trainer who trains clients out of Greenwich and New Canaan. Patrick specializes in working with golfers, using his golf knowledge as a golf trainer and Titleist Professional Institute Level 1 Certified Golf Fitness Professional. He is currently studying to achieve the TPI Level 2 Fitness certification.

Meet Patrick

Avoiding parental burnout

Parenting is a rewarding, stressful, fulfilling, and challenging endeavor. Parental stress is normal and common, but there may come a time when a parent’s stress becomes severe or long-lasting, which can affect their ability to cope; this can manifest into parental burnout. Here's what you can do about it.

August 1, 2023 | Arianna Martignetti, Ed.D.

Parenting is a rewarding, stressful, fulfilling, and challenging endeavor. Parental stress is normal and common, but there may come a time when a parent’s stress becomes severe or long-lasting, which can affect their ability to cope(1); this can manifest into parental burnout.

Parental burnout consists of an exhaustion that can feel overwhelming, an ineffectiveness or lack of fulfillment in your role as a parent and feeling a sense of emotional distance from your child or children(2). It may also feel like you are not the parent that you want to be or used to be. Despite formal clinical interviews needing to occur to determine parental burnout, some risk factors include, but are not limited to, perfectionism, a lack of stress management skills, or a lack of co-parent support and/or emotional support(1).

With the summer winding down and the school year approaching, I encourage you to reflect on what might have caused you to feel burned out, or what is contributing to your stress. With those in mind, the following may be helpful in mediating parental stress:

• Take a brief vacation(3) – It might not be possible to take an actual vacation whenever you want to, right? Taken from dialectic behavior therapy, the brief vacation approach is an attempt to slow down and re-energize yourself. Taking a brief vacation means finding a 15-minute (or more, if time permits) activity that will bring you some peace, grounding, or enjoyment. Some examples include taking a mindful shower, going to get yourself a cup of coffee or tea, reading an article, going for a walk, listening to a few songs alone, or practicing meditation. Consider implementing a brief vacation when you know your kids are safely engaged in their own activities. Shifting your mindset to perceiving a brief activity as a momentary vacation can help induce relaxation to address your needs at a particular time. The flexibility and spontaneity of doing so may also be a sense of relief or reward for parents that tend to be more rigid.
• Evaluate your expectations – Reflect on whether you had expectations for this past summer, and whether those expectations were met. Why were they met, or what got in the way? What are your expectations for the upcoming school year? Additionally, where are your expectations coming from: the kids? Your spouse? Yourself? Recognizing what your expectations are and where they are coming from can help address whether they are realistic, manageable, or adjustable; this can help mediate stress, offer a clearer perspective, and possibly result in communication with those that are inducing expectations.
• Effective communication – After becoming aware of your stressors, you may realize that some stress can be alleviated through conversations with others. For example, perhaps you had high expectations for your kids to enjoy their summer. Have you considered what your kids’ expectations were? What about for the upcoming school year? By communicating in a way that works for your family unit, you can understand each other’s expectations and whether they are realistic or need to be adjusted. Sometimes those that cause us stress are unaware of the effect they are having on us. Finding ways to effectively communicate with those closest to you can help others become more accountable and assist in setting boundaries for yourself (which may lead to a few more brief vacations).
• Keep it simple – Remind yourself that things do not have to be perfect, and some things can be simple without compromising quality. If perfectionism tends to be your norm and simplifying feels difficult, then consider assessing your priorities and simplifying your lower ones. Chances are, you have had to adjust, pivot, or adapt numerous times in your journey as a parent already; you can do it again. Committing to keep things simple can mean carrying less “stuff” (literally and figuratively), spending less time getting out of the house (potentially resulting in more time to do things you can enjoy), and minimizing worry or stress.

References

1 Mikolajczak, M. & Roskam, I. (2020). Parental burnout: Moving the focus from children to parents. Child & Adolescent Development, 7-13.
2 Mikolajczak, M., Gross, J. J., & Roskam, I. (2019). Parental burnout: What is it, and why does it matter? Clinical Psychological Science, 7(6),
3 Cerula, S. (2023, February 9). Taking a Brief Vacation. The Behavioral Wellness Group.

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Arianna Martignetti

Arianna Martignetti, Ed.D., is a mental performance consultant who works with individual athletes, weekend warriors and teams at all levels. She works with her clients to fine-tune their mental skills or increase their self-awareness to create the change that they want and achieve their goals — and more.

Meet Arianna

Mindfulness for the student athlete

Student-athletes are subjected to a fast-paced, competitive lifestyle. Balancing academic and athletic demands are a natural source of stress for young athletes; developing mindfulness skills can moderate mental clutter and help maximize academic and athletic achievement.

August 1, 2023 | Ben Leibowitz

We all experience our own stressors, anxieties, fears, confidence issues, and other mental struggles. Carrying a sense of mindfulness through our day-to-day lives, practicing thorough attention to the present moment, and sustaining a conscious awareness of our thoughts, sensations, and environment, can be beneficial in our abilities to work through the “noise” that we tend to experience in our minds.

Mindfulness is a process of entering into a state of mind, without judgment, which can be difficult to accomplish. Developing a strong sense of presence and attentiveness to the nature of our minds, bodies, and surroundings takes practice and commitment. For student-athletes in particular, practice and devotion are pertinent in the accomplishment of their goals; it is essential that the drive towards success extends beyond efforts left on the field, court, ice, or pool. It is equally important to tend to the mind and apply objectives and intentions towards mindfulness.

Student-athletes are subjected to a fast-paced, competitive lifestyle. Balancing academic and athletic demands are a natural source of stress for young athletes; developing mindfulness skills can moderate mental clutter and help maximize academic and athletic achievement.(1) As a former student-athlete, through practice I’ve learned that mindfulness is key in affecting stress, anxiety, confidence, motivation, and other mental challenges that can impact academic and athletic execution. Below are two strategies that student-athletes can utilize to work towards a greater sense of mindfulness and reduce the impacts of mental struggles on performance.

Attentiveness to the Breath

Breathing meditation is a way to begin engaging with mindfulness. Even if practiced for a short period of your day, learning to focus on your breath has been shown to quiet the mind, reduce stress, and increase relaxation.(2) Outlined are steps for a breathing meditation:

• First, find a comfortable position with your spine erect.
• Shift your attention to your breath and bodily sensations. Relax your jaw, shoulders, abdomen, and other areas of tension. Feel your body relax while sitting comfortably in your position.
• Inhale, feeling the air fill your body. On the exhale, feel the release of all tension. Allow your breath to function on its own, without controlling or timing it, following the natural, cyclical flow of the breath.
• Allow all thoughts that enter your mind to pass over, gently returning attention to your breath.

This breathing technique is key to accomplishing a sense of mindfulness and relieving mental clutter. These exercises have been extensively researched and prevalent across cultures, traditions, and philosophies. Mastering these techniques is a skill and is difficult. Just like a sport, or training a muscle, it takes practice and attention.

Beginning The Day: Imagining Success

Another effective way to relieve symptoms of mental obstacles is through imagery. Engaging in visualization has been shown to improve relaxation and an ability to cope with stress and anxiety, and increase emotional wellness, self-confidence, and athletic performance. We can engage in imagery in a multitude of ways, including the visualization of colors, loved ones, tension in the body, and environments. For student-athletes, visualization can serve as a beneficial tool. In pursuit of academic and athletic consistency, visualizing our goals can be an especially productive mode.

To visualize our goals, follow these steps in a comfortable and relaxed environment:

• Begin with the breathing technique above.
• Hold a specific goal in your mind (e.g., winning a competition, acquiring a skill, or engaging in a behavior).
• Create a scene in your mind, as vivid and detailed as possible, in which you succeed at this goal. Imagine the environment where it occurs and the feelings that accompany the accomplishment Although difficult, try to minimize overthinking or forcing the creation of the image.
• With the intention set, allow whatever arises and let the quieted mind take over without expectation.
• If doubts arise, meet them with a believable affirmation: “I can do this,” “I am okay,” “I am confident,” “I am in control.”
• Continue remaining attentive to the breath as you visualize.
• Allow yourself the time and space to fully engage in this imagery. Performing this before you begin your day can be effective in setting yourself up for success.(3)

Overall, mindfulness is an essential apparatus for learning to live in the present moment. Although transforming one’s relationship with their thoughts is a complex, in doing so, we can become better equipped to understand and cope with our thoughts, stress, anxiety, and more. Being mindful is a key element in self-acceptance, presence, enjoyment of life, and mental clarity. For student-athletes: practice mindfulness like you practice your sport. Experience the difference!

Learn more about mental performance consulting

References

1 Anderson, S. A., Haraldsdottir, K., & Watson, D. (2021). Mindfulness in athletes. American College of Sports Medicine, 20(12), 655-660.
2 https://www.health.harvard.edu/mind-and-mood/breath-meditation-a-great-way-to-relieve-stress
3 https://www.healthline.com/health/visualization-meditation