PSYCHOLOGY
Overcoming the Fear of Jumping After Injury
Kinesiophobia fades through graded exposure, cognitive reframing and success experiences — not through waiting.
Fear of re-injury after recovery is normal — and it is also trainable. The worst thing you can do is wait for the fear to disappear on its own.
Graded exposure
Climb a ladder of increasing demands, advancing only when each step feels fearless: two-foot pogo jumps → low box jumps (20 cm) → mid box (40 cm) → depth drop (30 cm) → depth jump (30 cm) → high box jumps → depth jumps (45 cm+).
Challenge the thoughts
Identify automatic negative thoughts ('I'll get hurt') and challenge them with facts ('I've safely done this 100 times'). Externalize attention — focus on 'jump onto that box' rather than 'will my knee hurt'.
Reduce uncertainty, build evidence
Use flat surfaces, crash pads, full warm-ups and a training partner. Record each completed level — after roughly 10 successes, fear naturally fades. If it persists, a sport psychologist is the right call.
Key takeaways
- Gradually increase jump demands, one fearless step at a time.
- Challenge catastrophe thoughts with your track record.
- ~10 completed success experiences is usually enough to reset confidence.
References
- Ardern et al. (2013) Br J Sports Med
- Vlaeyen & Linton (2000) Pain
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