overtraining

Overtraining: 7 Symptoms and What You Can Do About It Today

How overtraining does more harm than good to your physique and health

Overtraining is a force to be reckoned with. Do you feel drained and exhausted (mentally and physically) like your energy’s been zapped away? You would think the more you work out, the better, right? Unfortunately, that’s not the case. This does more harm than good.

When you train too hard with little-to-no rest days, your body sends you many signals letting you know you’re overdoing it.

In this blog post, we’ll be talking about what causes overtraining, the seven signals your body sends you to slow it down — and what you can do about it right away. Read on.

Is there such a thing as overtraining?

Yes! Contrary to what some fitness enthusiasts believe, working out every day with little-to-no rest in between can lead to overtraining. Muscle strain and soreness are more likely if you work out too much.

Be careful you don’t overtrain because instead of seeing improvements and faster results…

In reality…

  • You’ll be slowing down your progress
  • You become more sensitive to recurring injuries
  • You can create hormonal imbalances

If you continue overtraining for too long…

  • You can gain more body fat
  • Lose muscle mass

What causes overtraining?

Long story short, overtraining isn’t only caused by working out too much. It’s a combination of overloading too much physical, psychological, and environmental stress on your body.

Here are the seven signs you’re overtraining…

1. Your muscles are achy and sore for too long

You can barely walk without limping, and it hurts to scratch your back because you’re sore to the bone. Sure, it’s normal for your muscles to ache and feel sore for two to three days. But when you’re feeling sore for more than five consecutive days, that’s a sign you’ve pushed your breaking point, and you must rest.

According to professional personal trainer Jessica Matthews, you must have at least one day off so your body can recover, which helps you grow stronger than before.

2. You’re wrestling with restless and sleepless nights

It’s a battle with your body to fall asleep, and you toss and turn all night. Daily exercise naturally helps you get a good night’s rest, but working out too much does the opposite.

Excessive exercise ignites a stress response in your body, increasing hormones like cortisol and adrenaline. This can creep and crawl its way into your sleep schedule, and the quality of your sleep withers and frails, meaning you can’t sleep in peace or get quality rest, according to Matthews.

3. You have waves of mood swings

Daily exercise is vital for the mind and body. However, excessive exercise eats away at your sanity silently until you can’t ignore it. Overworking your body sneaks its way to your emotional health.

How? Out of the blue, you suddenly start feeling under the weather and lose your motivation.

Some common impacts on your mental health include:

  • Stress
  • Agitation
  • Sadness
  • Confusion
  • Loss of motivation

And the list goes on for other not-so-friendly mood changes.

4. You’re more sensitive to injury

Your heavy body, achy knees, and burning back pain are painting a clear picture. According to the American Orthopedic Society for Sports Medicine, performing the same workouts day in and day out can cause overuse injuries. It would be best if you gave yourself time to rest appropriately.

Otherwise, it’s easier for you to strain your muscles and joints. Constant repetition of the same workouts without exercising other muscles makes you vulnerable to overuse injuries.

It’s great to push yourself constantly and set higher goals, but don’t push yourself to the brink of physical and mental exhaustion.

5. Your resting heart rate races

Imagine you’re in a restful state, like sitting down or lying in bed, and suddenly, you feel your heart start rapidly pounding as if you’ve just finished running. This can be linked back to you over-exercising.

Pete McCall, an exercise physiologist, says that your resting heart rate can change when your body’s working overtime to meet your training needs.

6. Your appetite has grown weak

You’re not hungry like before and likely to get full from a lower food intake. According to The American Council on Exercise, losing your appetite is a significant symptom of working out too much.

Naturally, exercise makes you feel less hungry because it drops your ghrelin levels (a hormone that stimulates your appetite and boosts levels of peptide YY, the hormone responsible for controlling your appetite.)

7. Your active performance is low and declining

You don’t want to be painfully sore for weeks, unable to compete, do you? Naturally, after continuous heavy and intense workouts, you’ll feel weaker, tired, and ache for about 24-72 hours.

It’s perfectly normal. However, suppose you consistently try to complete intense workouts for faster progress. This instead causes you to lose strength and endurance, causing your performance to dwindle and weaken.

Here are three things you can do about it right now

Now that you know what to expect, here are three things you can do immediately after reading.

Step 1: Stop exercising and rest

Easier said than done if you’re dealing with overtraining. However, setting aside a couple of days and even one to two weeks aside will allow your mind and body to properly heal.

You’ll achieve remarkable results by slowing it down and resting rather than working harder. There’s no need to feel lazy or guilty about not exercising! Let your muscles and joints recover so you can come back stronger than before.

Step 2: Plan recovery days

If it’s on your calendar, you must follow through with it, right? On average, we recommend taking a rest day every three to five days in between your workouts to allow your body to recover.

However, if you’re overtrained, we recommend having three days minimum of rest. Depending on how you’re feeling, you should rest for as long as you need. This could range from five to twenty days. Mark your calendars and rest!

Step 3: Relieve tension and stress

There are countless ways to manage muscular tension and mental stress.

These things include:

  • Yoga
  • Hot baths
  • Massages
  • Meditation
  • Aromatherapy
  • Soothing music

Remember, muscle strain and soreness are more likely if you overtrain. Make time to include relaxing elements during your day, even if it is just 10-20 minutes of a pleasant walk, gentle and thoughtful breathing, or light stretching in the morning.

Do you want to get in touch with us?

If you’d like personal 1:1 care or want to learn more, please contact us at (410) 946-1672, or click here. We’ll get you in touch with one of our dedicated professionals. At True Sports Physical Therapy, your health is always front of mind! It’s our mission to help you get off the sidelines and back on your feet in the fastest and safest way possible.

When Can You Return to Sports After an ACL Injury?

Read more

Shoulder Injuries are Common in Golfers

Read more

3 Common Upper Body Overuse Injuries in Young Athletes and How to Avoid Them

Read more

Knee Weakness: Get Relief + Build Strength with These 3 Home Exercises

Read more

What Can Athletes Do About Quad Shut Down?

Read more

Does Strength Prevent Injury?

Read more

True Sports Coronavirus Response

Read more

Lacrosse Injuries – The 5 Most Common with 7 Tips to Prevent them

Read more

Exercising While Wearing a Mask: Common Misconceptions

Read more

Why Elite Community Servants Need Physical Therapy STAT

Read more

Training with a CrossFit Physical Therapist Helps Avoid Common Injuries

Read more

One Major Tip for Making Your Diet a Success

Read more

The 7 Biggest Benefits of Physical Therapy

Read more

Overtraining: 7 Symptoms and What You Can Do About It Today

Read more

Dry Needling Therapy, Blood Flow Restriction, & Cupping: Does It Work for Athletes?

Read more

Shouldering the Blame for Shoulder Pain: Arthritis or Bursitis?

Read more

Why There is No Such Thing as an Off Season

Read more

Recovering from Spinal Surgery: What You Need to Know

Read more

How to Treat the Most Common Sports-Related Shoulder Injuries

Read more

The Cold Hard Facts About ACL Tear Risk Factors

Read more

Improve Your Running Form with These 8 Tips

Read more

How to Handle a Sports-Related Knee Injury

Read more

What’s Up With Barefoot Running?

Read more

How to Prevent Shoulder Impingement as an Overhead Athlete

Read more

Physical Therapy Guide for Hamstring Injuries

Read more

Knee Injuries from Soccer: Preventing Them with 3 Knee Strengthening Exercises

Read more

Gait Analysis – A Runner’s Secret Weapon Against Injury

Read more

Maximizing Your Post Injury Outcomes

Read more

4 Tips to Avoid Knee Injuries While Skiing

Read more

Don’t Let Lower Back Pain Keep You Off the Links

Read more

The Most Common Lacrosse Injuries

Read more

How Long Will My Physical Therapy Take?

Read more

The Unsung Hero of Pain Management: Nutrition

Read more

Care and Feeding of Pitchers in the Off-Season

Read more

What Can I Expect After Rotator Cuff Surgery?

Read more

3 Ways You Can Prevent Knee Injuries and Weakness

Read more

Experiencing Pain? See a Physical Therapist First

Read more

Can Athletes Benefit from Hip Arthroscopy?

Read more

High School Sports After the COVID-19 Pandemic: Returning Safely to the Game

Read more

Dry Needling: 6 Benefits To Help You Relieve Body Pain & Soreness In 1-2 Days

Read more

The Importance of a Strong Core

Read more

Golf Injuries – The 5 Most Common with 3 Tips & Stretches

Read more

Why Do We Need Sleep? (And More to the Point — How Do We Get It?)

Read more

What Athletes Need for the Ultimate Sports PT Facility

Read more

How You Can Avoid Germs at the Gym

Read more

An Awesome Inforgraphic About Lower Back Pain and Sports

Read more

How Common are Shoulder Injuries in Athletics?

Read more

Cupping Therapy: 4 Benefits & How It Can Relieve Pain Within 48 Hours

Read more

Strengthen Your Biceps With These 5 Home Workouts

Read more

7 Workout Mistakes Your Physical Therapist Doesn’t Want You to Make

Read more

Why You Should Go to Physical Therapy

Read more

Why True Sports Physical Therapy is Right For You

Read more

Is It An Ache or Am I Injured?

Read more

Groin Strains Symptoms and Treatments

Read more

Are You Ready for Golf Season?

Read more

How Athletes Avoid Knee Injuries When Competing, Practicing, Training or Working Out

Read more

How to Relieve Lower Back Pain as an Athlete

Read more

Quick Tips for Staying Motivated

Read more

Relieve Muscle Soreness With These 5 Tips

Read more

How Baseball Players Can Reduce Their Risk of UCL Injury

Read more

Cupping Therapy Relieves Pain and Encourages Healing

Read more

Physical Therapist vs Chiropractor: What's the Difference?

Read more

Some Thoughts Before Football Season

Read more

High School Sports Injuries

Read more

Is Blood Flow Restriction Training Right for You?

Read more

Staying Limber During Your Internship

Read more

What Athletes Should Know About Tendinopathy In the Shoulder

Read more

Meal Planning Tips for High School Athletes

Read more

Dry Needling vs Acupuncture: What’s The Difference?

Read more

What are Achilles Tendon Conditions Signs and Symptoms?

Read more

How to Relieve Sciatica Pain with Physical Therapy

Read more

How to Deadlift and Squat without Risking Lower Back Injury

Read more

Preventing the Most Common Lacrosse Injuries

Read more

Graston Technique 101

Read more

Is Stress Causing Your Lower Back Pain?

Read more

Get Knee Pain Relief With These 3 Stretches

Read more

Advice You Need to Train for a Marathon in 2021

Read more

Impact of Correct Posture on Sports Performance

Read more

The Risks of a Sedentary Lifestyle – Enough To Get You Moving

Read more

Make Your Outpatient Rehab Count

Read more

Relieve Back Pain Fast In 5 Ways

Read more

5 Tips to Improve & Maximize Your Athletic Performance

Read more

Physical Therapy: Why It’s Important Both Before and After Surgery

Read more

Is Elbow Arthritis Ruining Your Game?

Read more

Working from Home Shouldn’t Be a Pain in the Neck — or Back

Read more

Dry Needling Can Accelerate Recovery for Athletes

Read more

Join Volo City & Build Community Through Your Favorite Sport

Read more

Tips for Avoiding Running Injuries

Read more

6 Ways a Physical Therapist Can Enhance Your Running Performance

Read more

Attending Physical Therapy During COVID-19: Is It Safe?

Read more

Resistance Training is Important

Read more

Benefits of Sport Specific Rehabilitation

Read more

Benefits of Training with a Strength Coach

Read more

Sign up to our Newsletter

Get appointment updates, practical and actionable health + fitness tips, blog news, and True Sports announcements delivered straight to your inbox. No spam.

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.