You likely have heard the term “burnout.” Did you know burnout equates to an actual sports medicine diagnosis called overtraining syndrome? It’s true. Both professional and amateur athletes can harm their goals, their bodies and their mental health when they train too much and in the wrong ways. Thankfully, your sports medicine doctor can help you recognize and prevent over training syndrome.
How Do I Know I Am Overtraining?
Overtraining syndrome is characterized by real physical and mental/emotional symptoms. For instance, many of the burned out athletes our sports medicine doctors see:
- Are too restless or tense to get sufficient quality sleep
- Feel persistent fatigue, pain and soreness
- Do not rest their bodies (and minds) between workouts
- Have mood problems, such as lack of confidence and motivation, depression and anxiety
- Do not eat well and/or have no appetite
- Have a chronically elevated pulse even when they are not exercising
- Have poor coordination and slower reaction times
- Experience a noticeable decline in sport-specific skills
Additionally, athletes who have overtraining syndrome get injured more frequently. Tendinitis is a common burnout injury. Plus, some athletes get acutely ill with colds and the flu more frequently than other people do.
If this sounds like something you are experiencing, address your concerns with your sports medicine doctor. He can help you develop a plan to properly rest and recover. He will show you real ways to adjust your training regimen so that you feel and perform at your very best without harming your health.
What Can I Do to Prevent Overtraining Syndrome?
Recognizing the signs of burnout is the first step in preventing it. Always listen to your body. Take note of any changes in your physical or mental state. If you notice an increase in fatigue, pain and soreness, or a decrease in performance and motivation, it may be time to reassess your training routine.
Here are some tips to avoiding overtraining syndrome.
Rest and Recover
This doesn’t mean just taking a break between exercises. It goes much deeper than that.
Make sure to schedule rest days into your training plan. Days off allow your body and your mind to repair and rebuild after strenuous workouts.
Also, aim for a full eight hours of quality sleep every night. Burning the candle at both ends will lead to burnout. So, let mind, body and spirit get the sleep you need to rebuild and recharge.
Vary Your Workouts
Mixing up your exercises can prevent burnout. Take time for more passive training with activities such as yoga. Do not increase your activity level too rapidly as this invariably leads to pain and injury.
Find a Training-Work-Life Balance
All three elements in the right balance will help you avoid overtraining syndrome. Ask family and friends for support and talk with your sports medicine doctor or mental health provider about ways to achieve your goals without harming your relationships, professional life or health.
Change Incorrect and Harmful Movements
Your sports medicine doctor is an expert in biomechanics, the science of body movement. Consult with your sports medicine doctor to determine if you are doing the exercises correctly. Also ask if they are appropriate for your body type and fitness level.
Eat Nutritious Meals
Your body needs fuel to maintain your health, your fitness and your athletic performance. Drink plenty of water, and get key nutrients, such as proteins and carbs, at every meal. Protein builds muscle, and carbohydrates fuel your body during each workout.
Get Expert Advice from Your Sports Medicine Doctor in Clarksville, MD
At Greater Chesapeake Hand to Shoulder in the Baltimore, MD, area, our orthopedic medicine specialists understand the needs of highly active people. They work with each of their patients to help them avoid injury, stay motivated and recognize and prevent overtraining syndrome.
Do you think you are feeling burned out? Then call one of our five locations for a consultation with one of our board-certified and fellowship-training orthopedic specialists. They know sports medicine and can help you stay healthy, reach your training goals and stay in the game you love.
Call us today to learn more at (410) 296-6232 or request your visit here. We have the latest technologies and expertise patients need for optimal musculoskeletal health and function.
