“How To Avoid The Most Common Overtraining Injuries, Signs, Effects and Mistakes?”

Do you recognize and understand the signs of overtraining?

It is important for everyone to be fit and keen training in order to achieve results.

After all this is highly competitive world right?

You’re probably investing a lot of time in preparing your body to handle stress.

The stains and the energy required in order to achieve better results.

However, too much training can be dangerous…

This is what is referred to as overtraining which is harmful to everyone.

So how much is too much?

Do you need to experience overtraining before you regret it?

Training is misunderstood by so many people and this goes for work as well.

Yes, overtraining not just for work or rest…

As you know, you don’t actually improve results while training.

It is only when your body is recovering from the exercise session.

And your body has rebuilt itself better to compensate for next session.

Overtraining on the other hand is often recognizable as a medical condition with no symptoms.

There are signs yet no obvious symptoms…

This happens when you do more training than your body can handle in context to recovery.

There are no symptoms because no one trains exactly the same way.

For example…

Power athletes may experience different symptoms than endurance athletes.

Stress is one reason of overtraining.

As explained in previous article (Kidney Failure Or Rhabdomyolysis?)

When you’re training your body is under stress.

And when you combine this with strenuous training schedules…

You can develop a significant decrease in performance.

This is often referred to as the Overtraining Syndrome (OTS).

Too much stress can produce excess Cortisol.

And can cause a constant breakdown…

This inhibits immune function, increasing risk of injury.

Signs of Overtraining – some obvious signs of overtraining:

• Lack of focus
• Tiredness
• Tightness
• Decrease performance
• Increase in injuries
• Restlessness
• Elevated blood pressure
• Decrease strength
• Decrease endurance…

Yes, I’ll go into more detail and explain the top signs of overtraining…

Lack of motivation

This is when you’ve lost willpower, all drive and motivation to train.

When you think your lack of interest in training it is not normal anymore.

This means it is time to listen to your body and take a rest.

Poor workout performance and no results

Working out too much can actually cause you to lose muscle and gain fat.

If you’re starting to struggle with your training…

You’re normally experiencing regression in your training performance.

Slower reaction times, reduces speeds and lowered endurance are signs of overtraining.

Experiencing Restless sleep or Insomnia

It is important to understand it is during sleep your body begins to repair itself from intense workout during the day.

An overtrained body is often unable to slow down and completely relax, making it difficult to recover between workouts.

Chronic soreness in your joints, bones and limbs, injury increases

Overused muscles, ligaments and joints can cause constant aches…

This may go unnoticed until the body is given proper rest.

There are times it’s not a surprise when feel sore after training.

However, if it’s continuing for more than 72 hours, it’s a bigger problem.

You’re sick more often

It is a combination of lack of sleep, poor diet, not enough activity and mental stress…

And this is the time where you find yourself getting ill.

It’s also a result of overtraining.

Too much training puts all of the body’s systems under stress.

And makes it more difficult to ward off infections.

Elevated resting heart rate

If your normal resting heart rate starts to become elevated it could be a sign of stress.

People who overtrain find it takes longer for their heart rate to return to normal after a workout.

Whatever kind of stress is it, physical or psychological stress, it’s important to take a break.

You feel upset and annoyed 

This is during and after session, agitation, moodiness, lack of concentration

Too much training and too little rest can cause disorder of hormones.

And the tell tail signs of mood swings and inability to concentrate.

Exercise should elevate your mood, not lower it…

When your body becomes overwhelmed from training, it produces stress hormones like cortisol.

Too much cortisol can cause depression and anxiety.

Dopamine is a chemical produced during stress occurs at the same time…

And can severely lower your mood when exhausted.

Loss of appetite

Overtraining, physical exhaustion and stress can cause increase in hormones epinephrine and norepinephrine.

These hormones can reduce or inhibit appetite.

Menstrual cycle disturbances in women

Overtraining while not consuming enough calories may also disrupt a woman’s menstrual cycle.

Some women experience irregular periods while others stop menstruating altogether.

What Kind of Injuries can Occur During Overtraining?

Here’s a small list of injuries you may experience during overtraining:

• Ankle sprains
• Pains
• Instability
• Ligament damage.

Ligaments link one bone to another to provide support to joints.

Ligaments allow a normal range of movement to occur within a joint…

And stop unwanted movement which would damage a overextended joint unbalanced.

When you’re overtraining, ligaments are often stressed because of failing muscles.

And surrounding tendons are working much harder to overcompensate than what they’re intended to.

During injury, a knee ligament may be stretched (sprained), or sometimes torn (ruptured).

How to Avoid Overtraining…

You are now aware of the possible effects of overtraining, so does it mean you should quit training?

Here are few techniques to avoid overtraining while still enjoying your regular training.

Get adequate rest

This is by far the simplest yet hardest to do.

It is tough especially if you’re busy with tight schedule.

You know what is like to have lots of tasks which need to done every day right?

What if you want to see results and decrease risks of overtraining?

You should get adequate rest.

Sleep/rest is so important because as mentioned earlier…

Rest is effective training.

Work + Sleep = recovery

Eat Healthy

While a successful training is consists of work and sleep…

Nutrition is very important for more effective result.

Look, without proper nutrients, you’re shooting yourself in the foot.

Your body needs quality fuel in order to function properly.

To avoid overtraining, you should plan for adequate intake of fats, carbs and protein.

Overcome Stress

Stress, as one key to increase levels of cortisol.

Cortisol must be taken into account.

You need to consider training as well as outside stressors.

It might be a good time to take some time off strength training…

And also do low intensity activities like yoga, meditation, flow, all effective options for stress recovery.

Mix it up

It’s a good feeling to push yourself hard during your training its natural.

Doing it too often during the week is overtraining.

High intensity bodyweight workouts should be limited to two or three times a week.

Don’t train to the point where it takes 2 weeks to recover from one session.

To avoid having excess cortisol, you may consider exercises to help regulate your cortisol levels.

A type of exercise where there is effective training of your mind and body…

And happy medium between not too bored and not too tense.

You may find this a stress reducing activity to help you recover more quickly from your more intense training schedule.

Body weight training is important to keep you fit and healthy…

Bodyweight training helps you achieve your fitness goals.

However, overtraining is a totally different story.

Overtraining results in destructive effects like Injury (ex. ligament damage) and poor performance.

While there are noticeable signs of overtraining…

It’s important to stop overtraining before it becomes problematic.

Get adequate rest, nutrition to overcome stress…

And do some other stress reducing activities to avoid overtraining.

Body weight training builds a solid foundation of your mind and body…

Also trains your body for better quality results!

Common Warning Signs and Symptoms of Overtraining Syndrome:

• Washed-out feeling, tired, drained, lack of energy
• Mild leg soreness, general aches, and pains
• Pain in muscles and joints
• Sudden drop in performance
• Insomnia
• Headaches
• Decreased immunity (increased number of colds, and sore throats)
• Decrease in training capacity/intensity
• Moodiness and irritability
• Depression
• Loss of enthusiasm for training
• Decreased appetite
• Increased incidence of injuries
• A compulsive need to exercise

It’s crucial you listen to your body and know the signs of overtraining!

References:
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5 signs you may be getting injured. (n.d.). Retrieved September 4, 2015, from http://www.worldrunning.com/articles/5-signs-you-may-be-getting-injured/

Adrenal gland stress effects joint health | Muscle Testing Doctor. (2011, September 17). Retrieved September 4, 2015, from http://www.muscletestingdoctor.com/chiropractic-portland-ligament-health-and-adrenal-glands/

Ankle Sprains & Injuries: Hormonal Issues Linked With Ligament Damage. (2012, November 11). Retrieved September 4, 2015, from http://sock-doc.com/ankle-sprains-ligament-damage/

Overtraining Can Kill You: The 3 Stages of Overtraining, Part 1. (n.d.). Retrieved September 4, 2015, from http://breakingmuscle.com/strength-conditioning/overtraining-can-kill-you-the-3-stages-of-overtraining-part-1

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Result Filters. (n.d.). Retrieved September 4, 2015, from http://www.ncbi.nlm.nih.gov/pubmed/15717662

Sports Injuries | Patient. (n.d.). Retrieved September 4, 2015, from http://patient.info/health/sports-injuries

Top 10 Signs You’re Overtraining. (n.d.). Retrieved September 4, 2015, from https://www.acefitness.org/updateable/update_display.aspx?pageID=634

9 Signs Of Overtraining and What You Should Do About It, from https://fitnesscrest.com/signs-of-overtraining/

What are overtraining injuries and how can you prevent them. (2014, September 2). Retrieved September 4, 2015, from http://www.doctortipster.com/24167-what-are-overtraining-injuries-and-how-can-you-prevent-them.html

Why You May Need To Exercise Less. (2012, January 27). Retrieved September 4, 2015, from http://chriskresser.com/why-you-may-need-to-exercise-less/