Overtraining is a real danger, even for elite athletes. Know the signs.
As you all know, exercise generally makes you happier, stronger and more energetic. We hear it especially disgusting, especially at this time of year.
But what if it’s the opposite? In other words, if exercise leads to depression, injury and lack of motivation. If so, what happened?
This is known as over-training syndrome, says Sabrena Jo, a senior sports scientist at the American sports association. “The first sign of overtraining is that the performance begins to decline,” she said. “Other symptoms may be sleep disorders, lack of motivation and depression.
But don’t pack your latest fitness plan for 2018. Dr. Joe Park, an orthopedic surgeon at the university of Virginia’s health system, says that most of the syndrome occurs in elite athletes. But it can also strike professional amateurs, such as distance runners.
‘we can all benefit from learning the warning signs of overtraining – such as pain,’ says Dr. Parker, who often treats Achilles’ tears and compresses his feet.
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“I told the patient to look at the track of pain,” Park said. “Is it better today than last week?
Sometimes overtraining injuries associated with running can be reduced during exercise as soft tissues such as muscles and tendons relax during exercise, and the pain subsides. So, don’t just check for pain in the activity, and notice after the activity, he says.
If the pain doesn’t subside in 10 to 14 days, he says, there may be something wrong and should be evaluated by a doctor.
Another warning sign was when the pain subsided, but the area felt tense, said Kendall Black, a Washington physiotherapist. “Pay attention to whether there is a reduction in stiffness and movement,” she said. “This could be a problem.”
The next level of warning signs – but please don’t wait that long – the damage begins to accumulate, parker said.
He said: “the same person may have an ha muscle tear, Achilles tendon tear and stress fracture. “It may be time to ask if it really suits you.”
Sleep disorders, depression, and lack of motivation may all be due to hormonal changes that may result from overtraining. But the area is not well understood, said Joe.
“Cortisol – the stress hormone – plays a role, but it’s not clear yet.”
Miss Park says missing periods may also be a sign of overtraining for female athletes and should not be ignored.
“It is associated with bone mineral density loss, should be solved, this is not a small problem,” he said, he points out that many women college athletes, he thought that missed the time rather than a problem.
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One way to avoid overtraining symptoms, experts say, is to step up practice.
Joe says the movement is focused on endurance and strength, which is the rule of progress. “The rule of progress is to increase not more than 5 to 10 percent every few weeks, whether it’s a long journey, a weight or a strength,” she said.
‘if you’re a week or more behind schedule because of illness, there’s no way to do that,’ Mr. Black says. “You just need to skip it and not double it next week.”
For example, suppose you are running a running training program and are ready to take part in a race, and you are not allotted 10 miles a week. That doesn’t mean you should run 20 miles next week.
Black says overtraining is often due to biomechanics imbalance. For example, among runners, these imbalances may include poor ankle movements and the tension or weakness of the back of the leg (back chain).
Rest is also the key to preventing overtraining. Rest includes good sleep (7-9 hours), rather than repeating the same activity frequently.
“You want to give yourself 48 hours of rest between intense activities,” says Joe.
Park recalls that fitness should focus first on health. If there are adverse outcomes, such as depression, sleep disturbances, repeated attacks, decreased performance, and other overtraining symptoms, you should ask yourself: “what is the health benefit of this?
Because he says, there you have an ideal fitness habit – a reward for your spirit and body, and you don’t cause mental and physical pain.
“Wear is not necessary, there is a sweet spot.”