5 Symptoms of Overtraining and How to Prevent Them

The body is a delicate and wonderfully efficient instrument, which is incredibly resilient and can withstand much punishment. It is a common mistake for those undertaking an exercise program to believe that no amount of punishment is too much, and that more is better. Yet, symptoms of overtraining begin as subtly as legarthy and loss of motivation, and can progress to painful overuse injuries and a weakened immune system. This article address the 5 most common symptoms of doing too much too soon, and how to effectively avoid them.

1) Fatigue: Becoming lethargic is the first sign that the body is not receiving the rest it requires after exercise. A loss of interest in the program, negative attitudes in general, and sleepiness throughout the day despite having had enough sleep are all red flags. If ignored by taking stimulants and other mood enhancing products, this could potentially lead to other, more severe problems and cause the immune system to weaken to the point of catching chronic viruses.

2) Soreness: Experiencing muscle soreness is a sign that micro-tears are occurring at the tissue level and that rest is required. Therefore, it is not the soreness itself that is a sign of overtraining, but the disregard of the demands of the body for rest that cause soreness to evolve into other problems, such as muscle pulls and strains. A sore muscle should be left alone to heal. Placing a demand upon it before it has recovered causes a deficit that cannot be recovered. The body will become injured if it has to, in order to received what it requires.

3) Joint Pain: Pain in the shoulders, elbows, knees, or ankles is a clear sign of overtraining. It usually occurs over time, when other subtle signs have been ignored. Tendinitis, bursitis, tender rotator cuffs, and shin splints are all overuse conditions. Shin splints, for instance, is the actual tearing away of muscle of the anterior tibialis from the tibia due to imbalanced calf development. The remedy is rest, stretching, and strengthening the anterior tibialis. Notice the word rest.