Pushing your body to be the best it can be is a good thing that can lead to amazing achievements; however, going too hard on your body can be harmful in the long run and can even lead to injuries that impede your fitness goals. Overtraining is when you push yourself too hard, too often, and beyond your body’s ability to recuperate quickly.

When you work out without giving yourself adequate time to recover between sessions, you risk overtraining. Too much exercise, especially if your exercises are close together, can be damaging to your health and impair your outcomes after a certain point.

Overtraining syndrome (OTS) can reduce your fitness level, impair your performance, and result in injuries. Workouts such as weightlifting, aerobics, and high-intensity interval training (HIIT) can all contribute to burnout. Single-sport athletes are also prone to this.

Working out within your limits and giving ample recuperation time between exercises will help you avoid overtraining. Make sure you feed your exercises so you have enough energy to keep going and that you take care of yourself after each one.

Continue reading to learn more about some of the indicators of overtraining, as well as how to avoid, treat, and recover from OTS.

Overtraining in Sports: Symptoms and Signs

  • Aches, pains, or muscle stiffness that persists.

  • Resting heart rate that is too high.

  • Agility, strength, endurance, and overall performance are all suffering.

  • Infection susceptibility has increased.

  • Chronic injuries.

  • Illnesses that occur more frequently.

Are you experiencing irritability, agitation, or depression?

  • Appetite loss or excessive thirst.

  • Headaches.

  • Excessive sluggishness, weariness, or insomnia.

  • Getting agitated and losing attention.

Although you may have the desire to push yourself hard, it’s vital to remember that there’s a fine line between ideal conditioning and overdoing it.

How to Avoid Overtraining in Sports

  • GET ENOUGH SLEEP – This is when our bodies develop and heal themselves, as well as our immune systems.

  • PROPER NUTRITION – Make sure you receive enough lean meats, fruits, and vegetables in your diet.

  • EXERCISE WISELY – Strike a balance and stay away from workouts that are too strenuous for you.

  • EASY INTO IT – Stick to a set strategy that gradually improves your activity level.

  • CHECK STRESS LEVELS – During any strenuous action, remember to breathe to remind your nervous system to keep your body calm.


  • ACTIVE REST — Try yoga, stretching, or foam rolling for a less strenuous workout.

Even the most healthful activities should be done in moderation. It’s time to adjust your routine if you’re feeling tired, your performance is suffering, you’re getting sick more frequently, and you’re constantly injuring yourself. Take a break, reduce your intensity, cross-train for variety after you’re rested, and see a physical therapist if you have an injury.

If you’ve been overtraining, it would be beneficial to begin physical therapy.

Make an appointment today, if you’re in the Asheville, NC area, we’d love to connect with you! (828) 785-8388

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