We all know the importance of exercise to keep the body’s health and functioning at optimal levels. Too much training, however, can actually lead to a decline in performance, cause burn out, and lead to a number of sports-related injuries. If you are concerned about overtraining, there are signs to look out for which may suggest it’s time to pace yourself before it becomes too late.
Overtraining syndrome (OTS) is often caused by exercising too much without adequate recovery time or by under-fueling the body prior to exercise. Exercising too much or too frequently without sufficient downtime or adequate nutrition can lower your overall fitness level, leading to a decline in performance. It can also lead to injuries and burnout – and even impact other areas of life. Signs of overtraining can include:
Decreased Performance
Overtraining can result in a lack of improved performance. This can happen regardless of increasing training intensity or frequency and can include signs such as reduced endurance, strength, and agility as well as slower running speed and reaction times.
Excessive Fatigue
You may experience a disproportionate level of fatigue following training compared to what you have experienced previously. It is not unusual to experience a few days of muscle aches or “heavy legs,” but over time, fatigue can accumulate in the body if there is an inadequate amount of time to recover from training or a lack of fueling.
Training is Becoming Increasingly Challenging
Overtraining can cause what was previously an effortless workout to feel unusually difficult or challenging. You may also find that your heart rate is higher than usual during a workout or that it remains elevated for long afterward.
Overuse Injuries
Overtraining can be taxing on the body, and if muscles and joints are overused, it can cause pain and body aches for prolonged periods. Repeated movements or training too often can, over time, lead to injuries such as strains, stress fractures, microtears in the muscles, and soft tissue injuries. Rotator cuff tears and pitchers’ and golfers’ elbow are common overuse injuries.
Changes in Mood
Overtraining can affect stress hormone levels, which can result in a mental fog, mood changes such as irritability and depression, and a lack of concentration and motivation.
Sleep Problems
Out of balance stress-hormones can lead to restlessness, disturbed sleep, and an inability to relax. Sleep and rest are very important to allow the body to repair and restore itself.
Loss of Appetite
A hormone imbalance triggered by overtraining, combined with physiological exhaustion can suppress appetite. This can then lead to nutritional deficiency and health complications.
Diminished Immunity
Along with fatigue and feeling mentally exhausted, overtraining can make you more susceptible to mild illnesses and infections such as upper respiratory tract infections.
Metabolic Disorders
Overtraining combined with inadequate fueling or nutrition deficiencies can lead to health problems such as anemia, dehydration, and weight loss. Without enough calories, the body has to consistently draw on energy reserves to keep it going. It can also affect the cardiovascular, gastrointestinal, endocrine, and other bodily systems, leading to complications such as high blood pressure, an irregular menstrual cycle, constipation, or diarrhea.
Lost Motivation
Mental or physical exhaustion can make it difficult to keep motivated, particularly if you are struggling to achieve training goals and are finding your performance is declining.
Preventing Overtraining
Balancing training with an adequate amount of rest and recovery time is important for overall performance. Allowing one complete rest day each week and alternating hard and easy training days can give your body more time to recover.
Taking on the appropriate levels of nutrition associated with your level of exercise is paramount. Insufficient carbohydrate and protein intake can lead to a reduction in muscle glycogen (fuel source), which can result in muscle fatigue, poor muscle repair, and damage to muscle tissue.
Balancing training with other life commitments can be stressful. It is important to find suitable strategies to balance training with other aspects of life, such as work, school, and relationships. Don’t be afraid to ask others for help or to access professional support if you are finding it hard to cope.
Sports Medicine Specialists in Maryland
If you are suffering from overtraining related injuries, speak to the sports medicine physicians at Greater Chesapeake Hand to Shoulder. Our board-certified orthopedic surgeons are experts in diagnosing and treating upper extremity sports injuries and are fellowship-trained in microvascular surgery, endoscopic surgery, and plastic surgery. We use the latest nonsurgical and surgical treatments to diagnose and treat the full range of shoulder, arm, elbow, wrist, and hand injuries associated with sports.
To find out more about how our sports medicine specialists can help you, call us at (410) 296-6232 or request an appointment online at one of our convenient Maryland locations.
