What does it feel like to be forced to take a break from the sport you love, the one that has been a central part of your life for years? And how do you find the mental strength to accept the break—and then make a comeback? We interviewed competitive swimmer Leila Dachraoui about returning after a tough injury and the emotions the break stirred up.
What was your first reaction when you got injured and were told you’d need to take a break from swimming?
I was really upset because swimming is a lifestyle for me. I plan many things around my competitions, and suddenly I realized I had so much free time. My anxiety worsened, and I thought I would never be able to train intensively or compete again. I tried to adjust my training to the injuries I had (back, shoulder, and arm) just to keep going until I recovered. I started doing leg kicks during sessions and focused on short distances with technique drills. But my condition deteriorated further. In the end, I had to stop all physical activity completely. I thought the rest would be temporary and active, but instead, things got worse. I decided to consult specialists and a physiotherapist. They told me I wouldn’t be able to swim for several months—maybe even years—and there was a risk I might never compete again. It felt like my entire life was falling apart. On top of that, I started feeling pain in other parts of my body as I quickly lost muscle mass week after week.
How did you handle the mental side of taking a break from swimming, which had been such a big part of your life? Do you have any tips for others in similar situations?
Honestly, I was quite depressed at first. Swimming is an important part of my daily routine and helps me manage my time better—whether it's work, family, travel, or other hobbies like going to the movies, theater, or restaurants. When swimming disappeared, I didn’t know how to manage my days or create a weekly plan that felt effective. I think I felt low for about four months, even though I was going to rehab and getting massages to cope. I also started seeing my psychologist to talk about my feelings, which helped me process them. In addition, I began meditating a lot, especially early in the morning when I woke up, because my sleep had also become poor.
To find inspiration, I listened to a podcast by Brené Brown, an inspiring woman who talks about topics like self-esteem, confidence, and the importance of focusing on yourself. Her words helped me take the next step, even though it was hard to watch my body change in the mirror every day. Everything I had built—muscle and endurance—was slowly disappearing.
How did you come to the decision to make a comeback and start training for competitions again?
One day, after those four months I mentioned, I was referred to a skilled doctor. I received effective treatment and started several treatments with a physio (wave therapy, massage, red light, etc.). I stopped doing the exercises from my previous physio, as they hadn't helped and caused a lot ofvpain. My doctor told me to stop focusing on what happened when I got injured and to accept that it might hurt a little if I wanted to compete again—but that I would compete again!Those simple words led me to start working with a personal, progressive training plan that focused mainly on technique and rediscovering a good feeling in the water. I also told myself that rest was good for my body and that recovery was necessary after eight years of training and competing without a break.I decided to take the opportunity to travel, enjoy life, finish my Ph.D. dissertation, and spend time with my friends. I believe that when you're injured, there comes a moment when you make a personal decision to make a comeback and tell yourself, "Now I’m ready to do everything I can to get better." That’s when you stop feeling sorry for yourself and move toward better times. And it works! That mental decision is magical.
How did you restart after the break, and what does your current training routine look like?During the toughest period, I received a message from my former South African coach, who had once helped me return to competitive swimming. He explained that he could no longer support me. Shortly after, a fellow swimmer in France offered to share her coach's training program with me. A few days later, purely by chance, I came across a training page on Instagram called Teamloadet 1, founded by the renowned swim coach Antonio Lutula.
Antonio quickly understood my needs as an older swimmer and the circumstances surrounding my injuries. His training program was tailored to my situation and focused on getting me back into competition shape within three months—and that’s exactly what happened. I’m now as fast and strong as I was 3, 5, or even 7 years ago, although the program emphasizes recovery more.
It consists of four swim sessions per week and two highly effective gym sessions tailored for swimmers. What really helped was Antonio’s ability to listen carefully to my feedback. He considered the pain I sometimes feel, the sensation in the water, and the areas I want to continue developing. His commitment and understanding have been crucial in my return to competitive form.
What has been the hardest part of taking a break and coming back afterward?
Losing the structure of an efficient weekly routine and feeling weak as a woman over 50—despite previously being proud of having a strong body—and feeling like all the time I invested in building muscle and strength was gone, affected me deeply. It triggered a heightened sense of anxiety—something I’ve lived with for a long time.
What has brought you the most joy after resuming swimming?
The feeling in the water—the glide sensation—and the amazing discovery that I was getting stronger every week!
What’s the biggest lesson you’ve learned from the break and/or the comeback?
That the body suffers when it doesn’t get the rest and recovery it needs—something many athletes eventually experience. Mental strength is tested when you're forced to stop training and competing, but it’s that very mental strength that becomes crucial for making a comeback.
What has motivated you the most?
Seeing the progress from the day I decided to get better. That decision led me to meet a doctor who explained that recovery was possible, and a coach—Antonio Lutula—who made me believe in myself again.
What advice would you give to other athletes who have taken a break due to injury or other life circumstances?
Everything can be resolved when there’s a will! Seek the help you need as soon as you feel alone, stuck, or lost. A support network of friends and experts, each with their unique expertise, can be vital in helping you overcome challenges and find solutions.
What are your future plans?
I recently competed in France, and it was amazing to reunite with my teammates and do relays with them again! I competed in the French Championships in March and won medals only 3 months after my comeback! It was a combination of rest, recovery & strong will that made it possible.
I also plan to compete at the World Masters Championships in Singapore in August and the European Masters Short Course Championships in Poland in December.
You can follow Leila’s comeback and ongoing journey on Instagram: @leila_dachraoui
You can also read our previous blog post with Leila from a few years ago [here].