Returning to Sport After Injury, A Veteran’s Guide to Movement and Confidence
For many veterans, sport and physical activity are more than hobbies. They are an outlet for stress, a way to stay connected, and a path back to identity and routine. But after an injury or long period of recovery, the idea of returning to sport can feel distant, frustrating or even intimidating.
Whether you were a competitive athlete, a recreational runner or simply someone who loved being active during service, this guide is for you. Rebuilding movement is possible, and so is rebuilding confidence. The key is to start where you are and move forward with structure, support and purpose.
The mindset shift that matters
Returning to sport is not about picking up where you left off. It is about understanding how your body has changed, learning what it needs now, and building strength with patience.
The most successful veteran athletes after injury often start with these mental shifts:
Accepting that recovery is nonlinear
Focusing on progress over performance
Recognising that physical activity supports mental health
Being open to trying new types of movement
Committing to long-term consistency rather than quick results
These adjustments reduce frustration and help you avoid re-injury. More importantly, they help you stay connected to the reason you started moving in the first place.
Choosing the right activity for your current stage
One of the biggest mistakes veterans make is trying to return too quickly to high-impact activities. The body needs time, variation and gradual loading. If you had a previous sport you loved, that can still be a goal — but it should be approached in stages.
Start by considering:
What movements feel safe and strong right now
Whether weight-bearing or non-impact activities are more suitable
What you enjoyed during service that could be reintroduced in a modified form
What new sports or activities you have always wanted to try
Many veterans find confidence and strength returning through:
Swimming or hydrotherapy
Cycling or spin classes
Resistance training with proper form guidance
Walking clubs or interval walking
Adaptive versions of sports like martial arts, rowing or boxing
Try to focus on activities that are low pressure, community based and gradually progressive.
Working with exercise professionals who understand your history
Veterans often carry a complex physical history. From soft tissue damage to joint wear and tear, these factors matter when designing a safe return to sport.
That is why working with accredited exercise physiologists or physiotherapists who understand veteran-specific injuries is essential. They can help:
Create a tailored program based on your limitations and goals
Teach safe progressions for strength and endurance
Monitor technique and adjust for asymmetries or weaknesses
Provide motivation and mental support when setbacks occur
Liaise with DVA or health professionals to ensure your program is covered and aligned
If you are DVA eligible, you may be able to access these services at no cost through a GP referral under your current care plan.
Managing setbacks and building mental confidence
Even with a structured plan, most veterans will experience physical or mental setbacks when returning to sport. A flare-up of pain, a bad night’s sleep, or a moment of comparison can quickly erode progress if not managed well.
Veterans who succeed in long-term return to sport usually have strategies like:
Journaling pain levels and wins to track progress objectively
Creating a backup activity plan for bad days
Replacing negative thoughts with process-focused affirmations
Connecting with other veterans who are also rebuilding their health
Celebrating consistency, not just physical results
Confidence in movement comes from showing yourself you can adapt and persist. Every completed session, every moment of effort counts.
Building purpose beyond performance
Returning to sport is not about chasing medals. It is about reclaiming agency, reconnecting with your body and building purpose in movement.
Some veterans find this purpose through competition. Others find it in mentoring younger athletes, joining community leagues, or simply being active with their family again.
Whatever your reason, let that be your fuel. You served with structure and intention. You can recover with the same approach.
References
Australian Institute of Health and Welfare. (2023). Physical activity and rehabilitation in veterans. Retrieved from https://www.aihw.gov.au
DVA. (2024). Exercise physiology guidelines and support. Retrieved from https://www.dva.gov.au
Open Arms. (2024). Veteran mental health and movement resources. Retrieved from https://www.openarms.gov.au
Veterans Sport Australia. (2024). Programs for returning to sport. Retrieved from https://www.veteransport.org.au
Exercise and Sports Science Australia. (2024). Working with veterans. Retrieved from https://www.essa.org.au
