Overtraining can be defined as a state where an athlete has been repeatedly stressed by training to a point where short periods of rest (24/48hrs) is no longer adequate to allow for recovery. Most people would associate overtraining to athletes who consistently perform week in week out at high levels with minimal recovery. Think again! Overtraining has become more and more common these days.
Symptoms which indicate you are overtraining:
1. Persistent Soreness
Overtraining is marked by increased exhaustion, which continues even after recovery periods; this is not to be confused with DOMs (Delayed onset Muscle Soreness), which is a sign of a good workout.
This will limit your workouts and may even be present at rest. An athlete can become moody, easily irritated, suffer from disrupted sleep, decreased appetite, weight loss and even lose their competitive drive.
3. Decrease in Strength
If you have an imbalance between excess training and inadequate rest then performance will decline and strength will decrease.
4. Sustained Injuries
Overtraining can cause musculoskeletal injuries due to excessive activity, which your body can no longer sustain. Common injuries we have treated due to overtraining are: hamstring tears, hip labral tears, knee injuries and shoulder bursitis just to name a few.
If sufficient rest is not included in a training program then regeneration cannot occur and performance will plateau.
6. Increase Cortisol Levels
Research has shown a direct link between chronic overtraining and adrenal insufficiency. The adrenal glands are responsible for managing the stress response, and when the adrenal function is impaired it can lead to an increase of cortisol (stress), which has a substantial effect on the body and can take months if not years to make a full recovery.
7. Lack of Motivation
Lack of interest and motivation to carry out workouts, which you would genuinely enjoy doing is a good sign to slow down.
Relax & Reset
The treatment for overtraining is rest. If you have been in a state of overtraining for an extended amount of time, the longer you will need to rest. A balanced gradual increase in training is recommended when recovering from overtraining.
Listen to your body
It seems simple doesn’t it? So why do so many people ignore the signs? A periodization-training schedule that varies training loads and cycles and included mandatory rest phases is essential for longevity with your training.
How Physio can help!
Our qualified Physiotherapists have a special interest in human movement, and work with athletes and people of all ages and activity levels. Your Physio can assess and diagnose injuries caused by overtraining and provide appropriate training programs to minimise your risk of injury. BOOK AN APPOINTMENT TOAY with one of our qualified Perth Physiotherapists.