4 physical therapy-based strategies to manage sports performance anxiety

Sports performance anxiety happens when an athlete experiences intense stress before, during or after performing in front of an audience. Symptoms include trembling, sweating, fast heart rate, shortness of breath and freezing in the moment. This is a common condition, and an estimated 30%-60% of athletes experience sports performance anxiety. 

Fear of failure, self-doubt and high-stakes situations like a big championship can lead to this condition. Fortunately, several techniques based on physical therapy principles can help ease sports performance anxiety. From deep breathing techniques to improving your posture, there’s a lot you can try to overcome this condition.

Keep reading to discover four physical therapy-based strategies to help you manage sports performance anxiety and regain your confidence.

4 physical therapy-based strategies to help overcome sports performance anxiety

Even though overcoming sports performance anxiety may feel challenging, physical therapy techniques can help improve focus and strength. 

Here are some things you can try to help clear your mind, ease anxiety and perform your best:

1. Breathing and relaxation exercises

Controlled breathing can help calm your nervous system and lower your heart rate. Diaphragmatic breathing is a deep breathing technique that engages the diaphragm, which is the large muscle under your lungs. This technique may help ease your mind. During this technique, you place your hand on your abdomen and inhale deeply through your nose. Then you exhale, allowing your stomach to fall and your diaphragm to relax. 

2. Warmups and mobility drills

Warming up before a game can help you feel more ready to perform. Having a routine of exercises gives you something positive to focus on. By getting your body ready for the game, warmups and mobility drills can help you feel more in control, potentially improving your performance. To start, try some light cardio to boost your blood flow. Jogging for a few minutes or doing some jumping jacks are good pregame exercises. 

You can also do some stretching and drills designed to help you prepare for your specific sport. For instance, if you play football, cone drills can get you ready to move from side to side. You can feel prepared to run and pivot in different directions with the ball. Warmups are an effective way to loosen tight muscles and ease tension before the game.

3. Posture and core strengthening

Having good posture and a strong core can boost your athletic performance and confidence. Hunching over makes it more difficult to breathe, but an upright position makes it easier for oxygen to travel to the brain and muscles. This improved breathing can help relieve fatigue and stress. Strengthening your core muscles can also alleviate tension, improve balance and enhance your confidence. Some good core-strengthening exercises to try include planks, crunches and situps. Feeling stronger before a game can help you feel ready to do your best.

4. Progressive muscle relaxation (PMR)

This relaxation technique involves tensing and releasing tension in each muscle group. Many athletes use it to help calm the body. To start, sit or lie comfortably, and take deep, slow breaths. Starting with your feet, tense your muscles for five to 10 seconds; then relax for 10-15 seconds. Work your way up, tensing and releasing each muscle group. You can try this on the calves, thighs, glutes, abdomen, arms and shoulders, exhaling as you release each muscle group. 

During this process, you may notice how relaxing it feels to release tension. You can do this with each muscle group one to two times and take a few deep breaths at the end. Practicing PMR can ease physical tension and calm your mind as you head into the game.

Performance Rehab can help you manage sports performance anxiety

Whether your sports performance anxiety is coming from fear of failure or a high-stakes situation, you can find a way to relieve your stress. Controlled breathing, routine warmups, core strengthening and PMR can help you feel more calm and in control before your game. If you want to try one or several of these strategies, a physical therapist can guide you. 

At Performance Rehab, you can meet one-on-one with a licensed physical therapist who can tailor a treatment plan for your goals. We can recommend techniques that are safe and effective for you to ease stress, improve your strength and boost your confidence, helping you perform your best.

Whether you're an athlete or simply want to move better, our expert team is here to guide your recovery and performance journey. Let us help you reach your peak potential — contact us or request an appointment now.