It can be emotionally challenging to take time off from training. Have you been depriving your body of the calories, protein, vitamins and minerals it needs for high-quality, high-intensity training? Work with a nutritionist for an eating plan that can provide your body with the energy and nutrients it needs for healing. You may need to temporarily stop or cut back on your training - even if it means forgoing an upcoming competition. Rest is crucial for recovery from overtraining. Typically, recovery from overtraining includes: Rest “It is also important for coaches to identify issues their athletes may be having with strenuous training and have an open dialogue about whether training needs to be adjusted, in addition to ensuring good sleep, nutrition and mental health,” Dr.
These sports medicine professionals can work with you to establish personalized guidelines for your recovery. If you’re experiencing symptoms of overtraining, talk with your coach, athletic trainer or doctor.
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“If the symptoms become more severe and prolonged, the recovery takes much longer.” How to recover from overtraining “It is best to identify these symptoms early on and adjust training to accommodate,” Dr. If any of these signs feel familiar, it may be time to make some changes. Irregular menstrual cycles missing periods.Increased blood pressure and at-rest heartrate.Not feeling joy from things that were once enjoyable.Lack of energy, decreased motivation, moodiness.Increase in tension, depression, anger or confusion.Thoughts of skipping or cutting short training sessions."Heavy" leg muscles, even at lower exercise intensities.
“But feeling like you aren’t recovering between sessions or experiencing overall fatigue and difficulty pushing yourself during workouts can be indicators of overtraining.” Training-related signs of overtraining “It’s natural and expected to feel fatigued after challenging training sessions,” Dr. It may be hard to know when you’re overtraining. However, you can have too much of a good thing.” Symptoms and warning signs of overtraining “It can be a great way to clear your head and enhance your mood. “Many of us use exercise to manage stress,” says HSS sports psychologist Deborah N. These must be part of the training regimen just as much as the exercise and rest plan. Healthy sleep, nutrition and mental wellness are critical in preventing overtraining. This only breaks down the body further.įull recovery from overtraining is difficult and can require weeks or months of time off from working out - something that can be especially challenging for someone whose life revolves around their sport. Many athletes believe that weakness or poor performance signals the need for even harder training, so they continue to push themselves. Overtraining occurs when an athlete ignores the signs of overreaching and continues to train. Luckily, the effects of overreaching can be easily reversed with rest. Overreaching usually happens after several consecutive days of hard training and results in feeling run down. Overreaching is muscle soreness above and beyond what you typically experience that occurs when you don’t sufficiently recover between workouts. There are two classifications for too much exercise: overreaching and overtraining. Here’s an explanation of what overtraining is, the warning signs and symptoms of overtraining, and how to recover if you’re experiencing it. Repetitive, strenuous training without adequate recovery can lead to overtraining, causing a negative impact on how the athlete feels and performs.” Goolsby, MD, Medical Director of the Women's Sports Medicine Center at HSS, “but sometimes a line is crossed. “When an athlete is trying to improve their performance, they have to push their limits,” says Marci A.
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