TREATING OVERTRAINING SYNDROME Adequate rest, nutrition, overcoming stress and doing some stress reducing activity like. Strangely, a feeling of increased energy will be felt as the adrenal system kicks into high gear to cope with the extra demands. If you’ve been around the fitness scene for any length of time you’ll have heard it whispered about like Beetlejuice with people seemingly afraid to say it out loud for fear of invoking its wrath. NSPCC, charity registered in Scotland, charity number SC037717. Overtraining Syndrome is the result of giving your body more work or stress than it can handle. The only signs may be slight decreases in performance, injuries that never seem to heal, or a cold that simply won’t go away. Retrieved September 4, 2015, from http://sock-doc.com/ankle-sprains-ligament-damage/, Overtraining Can Kill You: The 3 Stages of Overtraining, Part 1. Training is important to all of us. Usually during this time blood tests will still come back showing normal ranges, which can lead to further frustration as injuries continue or performances start to decline further. However, Overtraining is a different story. For instance, power athletes may experience different symptoms than endurance athletes. They allow a normal range of movement to occur within a joint, but prevent unwanted movement that would render the joint unbalanced. It is important for every athlete, whatever sports they are in, to be very fit and keen on training in order to achieve results in this highly competitive world of sports. National Society for the Prevention of Cruelty to Children, Weston House, 42 Curtain Road, London EC2A 3NH. And it’s always a cautious time and you know, you need to be very careful or very mindful about overtraining and particularly overuse injuries when you’re in a big build up phase like that. (n.d.). The equation for training is quite simple: You don’t improve while training, only once you have recovered from the session and your body has rebuilt itself slightly better. (n.d.). If your normal resting heart rate starts to become elevated then it could be a sign of stress. It might be a good time to take some time off strength training and go for some low intensity activity like yoga, meditation, flow, all effective options for stress recovery. In fact, our cardiovascular system only works aerobically. A 2012 Sports Health research article described overtraining syndrome (OTS) as… “OTS appears to be a maladapted response to excessive exercise without … “OTS appears to be a maladapted response to excessive exercise without adequate rest, resulting in perturbations of multiple body systems (neurologic, endocrinologic, immunologic) coupled with mood changes.”. So, while your muscles can handle the increased workload your tendons and your ligaments can’t. Copyright © 2020 NSPCC – All rights reserved. A type of exercise where there is a balance training of your mind and body, between not too bored and not too tense. This may mean reducing your training volume and intensity in the short term. +((!++(!!)+!!+!!+!!+!!+!!+!!+)+(!++(!!)+!!)+(!++(!!)+!!+!!+!!+!!+!!+!!)+(!+-(!!))+(!++(!!)+!!+!!)+(+!!)+(!++(!!)+!!+!!+!!+!!)+(!++(!!)+!!+!!)+(+!!))/+((+!!+)+(!++(!!)-)+(+!!)+(!++(!!)+!!+!!+!!+!!)+(!++(!!)+!!+!!+!!+!!+!!+!!)+(+!!)+(!++(!!)+!!+!!+!!+!!+!!+!!)+(!++(!!)+!!+!!+!!)+(!++(!!)+!!+!!+!! And stay in Flow for more. This results in feelings of constant tiredness, reduced performance, neural and hormonal changes, mood swings and frequently poor health. And how do you keep the consistency and benefits of regular exercise, without over training and becoming sick or injured? (n.d.). If you develop OTS, you will need to take specific steps to speed up your recovery in order to prevent injury. 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. But without adequate rest and recovery, these training regimens can backfire, and actually decrease performance. Well, grab your access now:). Overtraining occurs when a person experiences stress and physical trauma from exercise faster than their body can repair the damage. For example, on a very hot day, going to the pool instead of out in the sun; Monitor other stresses on your life and make adjustments to suit; Avoid monotonous training, by varying your exercise as much as possible; Most of all be flexible and have some fun with what you do.