Overtraining: Why Less Is More

Not allowing the body adequate time to rest and recover from exercising only makes it harder for athletes to achieve their skill and fitness goals. Typically associated with little rest and excessive repetition, overtraining can result in injury or illness.

Here are some strategies that will help athletes avoid overtraining:

Sleep – Getting plenty of sleep ensures that the body has ample time to replenish muscles and restore strength.

Proper nutrition – Food is just as important as sleep. The body will use food as fuel to help the body recover.

Warm-up – Warming up before a workout alleviates tight muscles that could encourage overcompensation, which can lead to injury.

Varying intensity – Varying the intensity levels of workout routines challenges different muscle groups while allowing others to recover.

Recovery days – Taking days off from training allows the body to recover and for athletes to be able to prepare mentally and physically for the next workout.

Recognizing the symptoms of overtraining could grant athletes enough time to make the needed adjustments to prevent injury or illness. Typical warning signs of overtraining include the following:

• Aches or pain in muscles/joints
• Appetite loss
• Decline in performance
• Decreased immunity
• Elevated pulse in the morning
• Fatigue
• Headaches
• Insomnia
• Sudden inability to complete workouts

Do you have questions regarding overtraining injuries? Heartland Orthopedic Specialists sports medicine specialists can help. Call (877) 460-0453 to schedule a visit or call (320) 295-7722 to speak with an athletic trainer.