When champions fall: mental strategies for preventing and managing injuries

Posted on January 14, 2026 by Dr. Alan Chu, PhD, CMPC

The table tennis world watched in dismay as both world No. 1 players withdrew from the WTT Finals in Hong Kong. Top women’s seed Sun Yingsha was forced to retire mid-match during her singles semi-final with an apparent ankle injury – the first time she had ever withdrawn from a match in her career. She bravely returned for the mixed doubles final with partner Wang Chuqin, but they lost. The next day, Wang withdrew from the men’s singles semi-final, citing back pain and feeling unwell.

These back-to-back recordings sparked important conversations about tournament schedules and athlete well-being. For recreational and youth players, they also provide valuable lessons about the crucial role the mental game plays in both injury prevention and recovery.

The hidden connection: stress, mental state and physical injury

Many players do not realize that their mental state directly affects their injury risk. Research consistently shows that psychological stress increases cortisol levels (e.g. a stress hormone), which weakens the immune system and makes athletes more susceptible to injury and illness if that stress persists. The relationship works both ways, as physical pain causes mental stress. Understanding this connection is the first step to protecting yourself during demanding tournaments.

This is important because tournaments, especially important ones like national team matches or longer tournaments like the US National, cause exactly this kind of persistent stress. Your mind and body are not separate systems; they are deeply connected. The good news is that you can use evidence-based mental strategies to prevent and manage injuries.

Strategy 1: Body scanning (regularly 5 minutes)

What it is: Body scanning is a simple mindfulness technique that involves mentally checking in with each part of your body and paying attention to sensations without judgment.

Why it works: Most injuries don’t happen suddenly; they accumulate over time. The problem is that during intense tournament preparation or competition, players often ignore early warning signs such as tightness, minor aches or unusual fatigue. Body scans increase self-awareness so you can spot problems early, before they become serious.

How to do it: Set aside 5 minutes every day during tournament preparation (ideally in the morning or before bed):

1. Sit or lie down comfortably and close your eyes

2. Start at your feet and mentally scan up through your body: ankles, calves, knees, thighs, hips, lower back, upper back, shoulders, arms, wrists, hands, neck and head

3. For each area, ask yourself, “How does this feel? Is there tension, pain, or discomfort?”

4. Don’t judge what you encounter, just notice it

5. If you experience tension, take three deep breaths while focusing on that area

For Youth Players: This exercise is especially valuable because younger athletes often have difficulty distinguishing between normal effort and harmful strain. By teaching yourself this skill, you are laying the foundation for a long, healthy playing career.

Strategy 2: Stress Inoculation (the week before the tournament)

What it is: Stress inoculation is a practice where you deliberately expose yourself to controlled stressors so that your body and mind learn to handle pressure without breaking down.

Why it works: When players go straight from low-pressure training to high-stakes tournaments, the sudden spike in stress overwhelms their system. This psychological overload translates into physical tension, poor recovery, compromised decision-making and an increased risk of injury. By gradually increasing your exposure to stress, you build real resilience.

How to do it: Start a week before your important tournament:

6-7 days before (low-stress exercise):

· Exercise normally, but add 5 minutes of breathing exercises before and after

· This activates your parasympathetic nervous system and trains your body to stay calm under pressure

4-5 days before (medium stress exercise):

· Invite people to watch your practice matches and play practice matches as if you were on deuce or match point in the tournament

· During each high-intensity exercise and practice match, perform your routine and notice where you are holding tension in your body (see this mental training tip for more details on routines)

2-3 days before (high stress simulation):

· Play full practice matches in tournament conditions when you are physically tired: do a hard practice session and then play matches

· Focus on maintaining your breathing and body awareness even when you are tired

1 day before (active rest):

· Only light technical exercises

· Visualization: Seeing yourself playing strong AND making smart decisions about your body’s needs (see this mental training tip for more details on visualization)

For youth players: When preparing for important junior tournaments, involve the coach and parents in creating these practice conditions. The goal is not to exhaust the body, but to teach the nervous system to calmly deal with pressure.

Strategy 3: ‘continue or stop’ decision framework (before and during the competition)

What it is: A clear, pre-established set of guidelines for determining whether you should continue playing if you experience discomfort or stop to avoid serious injury.

Why it works: In the heat of battle, especially during important tournaments, judgment is clouded by emotion, adrenaline and competitiveness. Wang Chuqin and Sun Yingsha both had to make tough decisions to withdraw – choices that probably felt devastating at the time, but protected their careers in the long run. Having a framework established in advance removes the emotional burden of these crucial decisions.

How to do it: Before the tournament, write down the decision criteria, such as the following:

GREEN LIGHT (continue play):

· Muscle fatigue or tiredness (normal for competitions)

· Mild pain that does not change your technique

· Action: Keep playing

YELLOW LIGHT (Proceed with caution, keep a close eye):

· Mild pain that does not worsen during play

· Unusual tightness that persists after rewarming

· Action: Perform a body scan between games. Tell a coach. Decide to play one match at a time.

RED LIGHT (stop immediately):

· Sharp, sudden pain that gets worse as the game progresses

· Feeling dizzy, unwell or extremely tired, more than normal competition fatigue

· Action: Withdraw from the competition. Seek medical evaluation.

For youth players, involve the coach and parents and make sure everyone agrees that long-term development is more important than any outcome. This takes the pressure off to be a ‘hero’ by playing through injuries.

Moral of the story

Sun Yingsha’s withdrawal was the first of her career – an act of wisdom and a testament to how seriously she took the decision. By listening to her body, she protected her ability to compete later. The body is the most important piece of equipment in sports, while mental strategies train the mind to be its best advocate. Mental strategies cannot eliminate the risk of injury, but they can increase self-awareness and resilience to distinguish between pushing the limits and pushing the boundaries.

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Remember: Mental strategies complement, but can never replace, proper medical evaluation and treatment. If you experience significant pain or injury, you should always consult a qualified healthcare professional.

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