A key feature of overtraining syndrome is the inability to sustain intense exercise and recover for the next session. This leads to the many different symptoms of overtraining syndrome.
Training Symptoms
Easy workouts are more challenging
Early fatigue during workouts
Higher heart rate with less effort
Decreased strength
Decreased coordination
Decreased performance on speed, strength, or endurance testing
Physical Symptoms
Persistent fatigue
Ongoing muscle soreness, aches and pains
Loss of appetite
Overuse injuries
Frequent colds and other infections
Non-Physical Symptoms
Difficulty sleeping
Feelings of irritation or anger
Feelings of depression
Lack of motivation
Fear of competition
Difficulty concentrating
Increased sensitivity to emotional stress
Treatment For Athlete Overtraining Syndrome
Initially, a period of rest is needed. The amount of rest taken should be related to how long symptoms have been present.
Some light cross training is acceptable; yoga is a great way to stay flexible while giving your body a rest.
Adjusting the diet and massage are helpful.
Testing hormone levels and addressing imbalances is key; Saliva Testing is a convenient way to assess hormone balance at home. Hormones such as DHEA, Testosterone and Cortisol become unbalanced in Overtraining Syndrome.
You can prevent overtraining by giving yourself enough rest and recovery time.
A hard week of training should be followed by a few days of light training with a day off completely.
Heavy weeks and months of training should include time for recovery so that you are well rested before important races.
A training log is a good way to track progress and to watch for symptoms of overtraining.
Not everyone has the same symptoms with overtraining. It can be difficult to diagnose and treat. Also, many symptoms of overtraining may be caused by other conditions. If you are in doubt, get evaluated by a physician who is knowledgeable in the area. Giving your body and mind the proper support and enough time are keys to success in overcoming many health conditions.
