Sophia, tell us a little about your background as an athlete.
I’ve been competing for as long as I can remember. I’m originally from DeWitt, New York, and played tennis and ran track in high school. I still hold my school’s 1500m record! I went on to play D1 tennis at Clemson and now I’m in my graduate year with the team.
Have you ever had an injury that changed how you approach movement?
Oh, 100%.
During my first two years playing college tennis, I was dealing with constant pain and didn’t know why. Eventually, I was diagnosed with Thoracic Outlet Syndrome (TOS) and needed surgery. The procedure wasn’t too invasive, but the recovery? That’s where everything shifted. I became so much more aware of my body—what it needed, when to push, and when to back off. As an athlete, movement used to just be about performance. Now, it’s also about staying connected and knowing how to support myself for the long run.
What’s something pain or injury taught you that pure strength never could?
Injury taught me patience and mental toughness in a way no workout ever has. When you're hurt, there’s this vulnerability—you don’t always have clear answers or timelines. It forces you to show up for yourself, even on the days when progress feels invisible.
How has your recovery process evolved over time?
When I was younger, I could bounce back from anything—hard practices, weekend matches, whatever. But now, as a 24-year-old in my last season, I treat recovery almost like it’s part of my training. If I’m not prioritizing it, I’m not performing at my best. Simple as that.
Is there a practice or tool that’s helped you rebuild trust with your body?
Honestly, just learning to listen. It sounds basic, but tuning into how I feel each day—adjusting workouts, focusing on mobility, dialing in nutrition—has been huge. Everyone’s recovery looks different, and figuring out what works for me has made all the difference.
How do you balance performance with longevity?
It’s a constant learning process. College athletics push your body to the limit—six days a week of intense training isn’t easy to sustain over years. I’ve leaned into mobility work, injury prevention exercises, and making sure I stretch at least once or twice a day. It’s about setting myself up to not just get through the season, but to feel good doing it.
What does movement mean to you right now?
Gratitude. After dealing with injuries and the wear and tear of years on the court, I see movement as more than just a way to compete—it’s healing. It’s something I don’t take for granted anymore.
Is there a movement practice that helps you reset?
Definitely. Since tennis is so repetitive, I like switching things up—yoga with teammates, a pilates session, paddle boarding at the campus lake, or even a casual bike ride. Doing something different helps me reconnect with my body in a more relaxed way.
How do you know when your body’s speaking—and how do you respond?
I try to stay aware, even when I’m feeling good. It’s easy to overdo it on days when everything clicks, but I’ve learned that consistency comes from finding balance—not burning out. Some days that means pulling back, other days it’s pushing to that edge where I know I’m still benefiting.
When things feel off, what brings you back to center?
I slow down. That could mean taking extra time to stretch, eating something nourishing, or just giving myself space to breathe. Leaning into routines that ground me—while also giving myself grace—helps me reset mentally and physically.
Do you have a mantra or quote that’s guiding you lately?
“We are the choices we make.” It’s simple, but it applies to everything—whether it’s getting extra reps in before practice, staying after to focus on recovery, or choosing tools like Suji to stay on top of rehab. Those small, positive choices compound over time.
Where can people follow your journey?
I’m wrapping up my MBA and final tennis season at Clemson, but movement and recovery will always be a part of my life. You can find me on Instagram @sophihatt!