With Rafael Nadal, sadly, out of the US Open in the semi-finals, I was rooting for Roger Federer yesterday.  And, of course, the tennis marvel didn’t disappoint me.  In his finals match against Murray, Federer showed what makes him great – a killer serve, one of the strongest forehands in the tennis world, and the ability to close matches.  But Roger has another secret that you couldn’t catch yesterday…  you had to be around the day before, at his practice session.

While I was watching the semi-finals on Sunday – and agonizing as Nadal just couldn’t get the upper hand - the announcers cut to a video of Federer practicing.  It was 5pm – exactly the time his finals match would be played the next day.  John MacEnroe attributed Federer’spractice session at 5pm to the fact that he wanted to get used to the late afternoon light, with some of the court being in shade and some in sun, which can make seeing the ball tricky.  But I think there was more going on…

I think Federer was engraving in his mind that he’d play great at 5pm the next day.  He was giving his brain all the cues about what to do at 5pm the next day.  Yes, he was getting used to the lighting, but also going through a trial run of what he wanted his energy level to be, and his mood, his hunger level, his amazing tennis strokes - everything he wanted to get just right, to be able to win his 5th straight US Open title.  He was rehearsing in his brain his win the next day!

And he did it!

So what can you learn from Roger’s secret?

When you have chronic pain, your body gets used to being in pain.  Perhaps you get used to walking slowly or with a limp.  Perhaps you get used to a swollen foot, or cramping hand.  What’s important about this is the pain brings on more pain.  Acute pain due to a specific problem should get better and go away.  But chronic pain gets in a rut,  and even if the original problem goes away, pain can remain.

How do you counteract this fact?

• Use your body normally, as much as possible.
• Do normal, repetitive activities, e.g. stationary bike riding, to repeat normal muscle movement, over and over in your brain.
• Concentrate on moving normally – don’t limp or walk too slowly.
• Set up any other cues that reminds your body to be normal.  For example, get at up a regular time, do your usual hobbies if possible, train yourself to focus on the positive, so your mood is optimistic.

In ways such as this, you’re training your brain that things are ok, and that your chronic pain can settle down.  Of course, if you’re in a great deal of pain, you may not be able to walk quickly and without a limp right away.  But practice, practice, practice.

After all, this secret is the secret of champions!  (My condolences to Rafael Nadal, who’s still my favorite.)