Visualization Techniques for Faster Return to Sport

Nov 1

A few months ago I worked with an athlete—we’ll call him Marcus. Marcus had a hamstring tear, and the physical rehab was going well: strength returning, range of motion improving, no major setbacks. But when it came to the first time back on sand sprinting? He hesitated. He slowed. He was physically ready, but his body looked like it wasn’t quite “there.”

Here’s what we uncovered: Marcus wasn’t just rehabbing his hamstring. He was rehabbing his mind’s image of that hamstring in action. His nervous system was still stuck in “injured” mode. The fix? We introduced visualization — not because his body needed more reps, but because his brain needed to see success before his limbs could execute it.

Why Visualization Works

Visualization (also called mental imagery) is essentially rehearsal without movement: you imagine yourself performing the movement, feeling the mechanics, seeing the environment, hearing the cues, feeling your body in motion. The interesting thing? The brain activates many of the same neural pathways during vivid imagery as during actual movement. Research shows that mental imagery combined with physical practice can prevent strength loss after immobilization and enhance neuromuscular activation.

In athlete and performance settings, meta-analyses indicate that visualization improves motor skill performance across sports, especially when paired with physical practice.

Imagery ability correlates with athletic achievement, meaning athletes who are better at creating vivid, controllable imagery tend to perform better.

For Marcus, that meant he had to see himself sprinting—fast, effortless, pain-free—and his body gradually caught up.

How We Used Visualization in Rehab

Here’s the protocol we used:

  1. Quiet 5 minutes pre-session
    Before his physical work began, Marcus sat with eyes closed. I guided him: “Visualize yourself crouched at the start line on soft sand, feet digging in, surge off the line, full-tilt sprint, wind in your hair, advice of the surf lifesaving shouted behind you.”

  2. Add the sensory detail
    We layered in: feel the sand giving way, hear the waves, see the finish flag. Research indicates imagery is more effective when multiple sensory modalities are engaged.

  3. Then the movement file
    Immediately after imagery, Marcus would perform his sprint-progression task. This sequencing helps the brain map the imagined action to the actual movement faster.

  4. Reflect & adjust
    After each session he reflected: “Which part felt less smooth? Did I hesitate? What did I see or feel differently?” We refined the imagery accordingly—focusing on the smoother parts, reducing hesitation, reinforcing success.

Within about two weeks, Marcus’s first sand sprint looked different. No hesitation. His body fired. The difference? His mind had rehearsed success long before his legs did.

If you are new to visualization, check out this video: https://www.youtube.com/watch?v=EAGKsvhAPME

Why This Matters for Return to Sport

When you’re rehabbing, it’s not just about rebuilding tissue. It’s about rebuilding the image of you in motion. That’s what allows you to attack the movement, trust your body, perform without hesitation.

If you’re approaching your “first return” moment and feel slow, second-guessing, or the movement feels heavy—ask yourself:
Have I rehearsed the successful version of that movement in my mind?

Because if your brain still thinks you’re injured, your body will act accordingly. Visualization bridges the gap between “I might” and “I will.”

References:

  • Multhaupt, G. & Beuth, J. (2018). The Use of Imagery in Athletic Injury Rehabilitation: A Systematic Review. Dtsch Z Sportmed. 69, 57-64. German Journal of Sports Medicine

  • Guillot, A., & Collet, C. (2008). Construction of the Motor Imagery Integrative Model in Sport. Psychology of Sport and Exercise. (See also the broader review: Janjigian K., “Picture perfect: the science behind mental imagery for peak performance & best practices for mental imagery protocols in sport” (2024)). ResearchGate+1

  • Lindsay, R., Spittle, M., & Larkin, P. (2019). The effect of mental imagery on skill performance in sport: A systematic review. Journal of Science and Medicine in Sport. ResearchGate

  • Fadare, A. S. et al. (2022). A Voyage into the Visualization of Athletic Performances: A Review. American Journal of Multidisciplinary Research and Innovation. ResearchGate

  • Raut, R. P. (2022). Importance of Visualization and Imagery Techniques in Sports. AIIR Journal. aiirjournal.com

  • Frontiers in Psychology (2025). The Benefits of Guided Imagery on Athletic Performance.Frontiers