Three years ago, I was diagnosed with pneumomediastinum — a condition that made it hard and painful to breathe. I was sent to hospital, completely bed bound for a month, and had to take time off work, college, and sport.
I couldn’t walk up the stairs without help. I couldn’t hold a conversation without getting out of breath. Even walking ten steps felt like climbing a mountain. For someone used to training and competing in handball, it was crushing. I went from feeling strong to feeling helpless overnight.
When I eventually got back to light exercise, it felt impossible. I cried during gym sessions. I cried during drills. I remember standing at the window after training, trying to catch my breath, wondering if I’d ever feel like myself again.
But I kept showing up.
Session by session, week by week, month by month — I stayed consistent, even when it didn’t feel like I was getting anywhere. And it took time. A long time. Not weeks or months, but years.
This year — three years later — I finally feel recovered. And this year, I won the Senior All-Ireland Doubles Title with Ciana.
That win meant everything to me — not just for the medal, but for everything it took to get there: the quiet days of rehab, the invisible work, the moments no one sees.
If you’re coming back from illness, injury, or burnout — I’ve been there. I know how discouraging it is when progress is slow or silent. But I also know what’s possible when you keep going.
If all you can do is show up — that’s enough.
And now, I want to help others do the same.
Whether you’re starting from scratch, supporting someone else, or simply trying to believe you can improve — this is your sign to keep going. You will get there.
Because progress isn’t always loud.
It’s patient. It’s honest. And it’s worth it.
About the author – Niamh Heffernan is a PE teacher, trainee educational professional, and world handball champion. She has represented Ireland on the international stage and most recently won the Senior All-Ireland Doubles Title. Niamh brings lived experience to her work as a coach and educator, having spent three years recovering from a rare lung condition. She now uses her story to support athletes, students, and anyone facing a slow or difficult recovery. Her core belief? Progress is still progress — even when no one sees it.
Have a question about coming back stronger — in handball, sport, or life?
Send it to NiamhHeffernan1234@gmail.com.
