Hanging Up the Cleats: How to Transition Out of Sports

Source: Andres Ayrton / Pexels

There comes a time in every athlete's career when it is time to "hang up the cleats." While athletes dedicate a substantial amount of time and energy to sports participation, transitions are inevitable. At times, retirement from sport is voluntary and can be marked by celebration when an athlete chooses to stop playing or practicing a sport or activity on their own accord.

Other times, factors like career-ending injuries, deteriorations in performance, or nonrenewal of contracts involuntarily end an athlete's career when they feel forced into leaving a sport or activity. Regardless of the circumstances, many athletes describe feeling out of balance or a sense of meaningless when faced with transition out of sport.

Stephan (2003) and Stephen et al. (2003) outline the potential outcomes of transition out of sport on both physical and psychological well-being (e.g., difficulties adjusting to new socio-professional situations, body image concerns). Ultimately, each athlete's retirement is unique, and outcomes are determined by a variety of factors, including circumstances surrounding retirement, strength of athletic identity, preparation for retirement, and sense of goal completion during their athletic career.

Ultimately, transitioning out of sport can result in an athlete losing access to support systems, set routines, and a sense of identity. Resulting emotions—confusion, anxiety, grief —can pose additional challenges for athletes during this time of transition. Understanding the psychological implications of leaving a sport can allow professionals working with athletes transitioning out of sport and athletes themselves to make these transitions in healthier ways.

Source: Crystal Sing / Corelens

Healthy Sport Transition Recommendations

• Prepare for Retirement Early. Many athletes delay preparing for retirement from the sport until it is right in front of them. However, transition out of sport is a process rather than an outcome, and it is recommended that athletes plan for life after sport throughout their athletic careers. For example, preparing early by gaining experience, training, and connections necessary for life after sport can smooth the transition out of sport. Research demonstrates that early preparation ultimately creates a better sport/life balance for retired athletes (Demulier et al., 2013).
• Strengthen Identity Outside of Sport. While developing an athletic identity is crucial for success, many athletes fail to explore identity outside of sport, leaving them with little purpose or direction once sport is taken away. Thus, athletes are encouraged to explore identity, interests, and aspirations outside of sport early and often.
• Create New Routines. Retirement from sports can result in losing a set of routines necessary during sports participation. Developing and maintaining a commitment to new routines, such as exercise, social activities, and bedtime schedules, can create a sense of familiarity that eases the transition out of sports routines.
• Maintain a Connection to Sport. While it may be tempting for athletes to remove themselves from sport entirely to avoid the psychological pain of retirement, maintaining some level of athletic identity and connection to sport can be meaningful. Maintaining a connection to sport can be done through coaching, mentoring, or recreational participation. Athletes are encouraged to share their experiences with others.
• Use the Skills Gleaned from Sport. When transitioning out of sports, many skills gleaned from sports participation can contribute to personal and professional success in other areas of life. For example, effective goal-setting, leadership development, teamwork, and communication skills have benefits that transcend the sports world.
• Do Not Do It Alone. Transitioning out of sport can feel lonely and confusing, particularly when an athlete loses immediate access to their support system. Social support, in general, can ease major life transitions; however, obtaining support specifically from other athletes who have transitioned out of sport, coaches, or sports psychology professionals who are trained in navigating healthy transitions with athletes can prove even more beneficial.