Avoid Overtraining Syndrome with These 6 Tips

Elite athletes often believe that more training is the key to excellence. But can too much of a good thing backfire?

For competitive or endurance athletes, training becomes a lifestyle. Many push themselves to train harder and longer each day, believing it vaults their athletic performance to higher levels. You may fit into that category if you’re the type to never miss a cross-fit session or run daily.

While no one disputes that exercising is good for you, you may be at risk for what is known as overtraining syndrome if you work out too often or too intensely. In fact, overtraining can actually have the opposite effect and severely diminish your ability to do what you enjoy. To prevent what can be a debilitating physical and mental condition, read on to learn the signs of overtraining syndrome.

What is overtraining syndrome and its signs?

Overtraining syndrome (OTS) refers to a condition in which excessive training leads to a significant dip in athletic performance in addition to physical and mental symptoms. It’s seen most often in high-level athletes, with competitive athletes or those who run, swim, or cycle in time-based or endurance events most at risk. One study estimated that around 30% of non-elite endurance athletes and 60% of elite athletes show signs of overtraining syndrome.

Athletes often push through muscle soreness and fatigue when preparing for a competition or event. However, consistently training despite exhaustion can result in these symptoms:

• Extreme fatigue or a feeling of physical and mental exhaustion
• Persistent and unusual muscle soreness or “heaviness”
• Decline in athletic performance, even with increased training
• Mood changes, including depression, anger, irritability, and lack of motivation
• Sleep disorders and insomnia
• Frequent illnesses due to a weakened immune system
• Increased blood pressure and resting heart rate
• Irregular menstrual cycles
• Unexplained weight gain or loss

6 ways athletes can prevent overtraining syndrome

For elite athletes, OTS raises the risk of sprains, tendonitis, cartilage tears, and joint damage. Recovery may require reducing or completely stopping high-intensity workouts — something no dedicated athlete wants. Consider these tips to train safely and effectively:

1. Schedule rest days. Rest is just as important as exercise, as your body needs a break to recharge and heal its muscles and tissues. A good rule of thumb is one from the American Council on Exercise, which recommends taking a breather every seven to 10 days if you participate in intense workouts. Can’t stand the thought of not exercising? Do lighter workouts such as yoga or a brisk walk on your rest days.
2. Keep a journal. Jot down your thoughts after each workout. Are you feeling extremely sore? Exhausted? Dreading the next workout session? Or is working out all you think about? The journal provides a glimpse into how your training is affecting your physical and psychological state, and whether you're slipping into OTS. If you think you may be at risk for OTS, talk to a medical professional.
3. Consult a nutritionist. Are you giving your body enough fuel to get through your workouts? A nutritionist can help you plan your meals so you’re getting the nutrients you need to compete.
4. Reduce stress. Exercise can be a stress reliever, but if you’re feeling stressed out in other areas of your life, intense training may add to your anxiety. Stress not only affects you mentally, but physically, too. So reduce the stressors in your life as much as you can. See a mental health professional if you’re feeling overwhelmed or “burnt out.”
5. Drink up. Dehydration saps your muscles of strength and flexibility, making them stiff and sore. To stay hydrated and healthy, drink up before, during, and after your workout to replace the fluids you lose.
6. Work with a trainer. Having trouble figuring out when to stop training and when to train? A trainer can map out a balanced training schedule that incorporates much-needed off time as well as other less vigorous activities. They can also show you how to vary the intensity of your workouts, so you’re less likely to overtrain.

Let us teach you how to exercise safely

At All Sports Physical Therapy, we want our clients to exercise safely so they stay healthy and strong. Our therapists are here to help you overcome injuries and pain and add more balance to your active lifestyle. Contact us today for a consultation.