The Methodist Hospital - Leading Care for Women

Home

Understanding Epilepsy

A Journey in Perseverance and Hope

Don't Ignore the Dangers of Female Athlete Triad

How to Prevent Overtraining

Help in a Heartbeat at New Valve Clinic

Advanced Treatment for Varicose Veins

Lifesaving Medicine at The Methodist Hospital

A Closer Look at
Thyroid Cancer

Special Care for High-Risk Pregnancies

New Lease on Life

It's Just A Heartbeat Away…Leading Hearts

Methodist Weight Management Center

Now Open

Pushing the Envelope Too Far
How to Prevent Overtraining

Matt Holland, PT
Manager of Sports Rehabilitation
The Methodist Hospital

Carrie Smith* runs every day, training hard to get ready for a big race. At first, she felt great and noticed her running times improving the harder she worked. But lately she's seen a sharp decrease in her performance on the track and has felt tired and irritable. What Smith doesn't realize is she may be suffering from overtraining.

Overtraining occurs when a person exercises at a high level of intensity for a long period of time but doesn't allow enough time to rest and recover. Rest and recovery time is essential, according to Matt Holland, PT, manager of sports rehabilitation at The Methodist Hospital. "When you exercise, you are putting your muscles under stress," Holland says. "The recovery period is needed to rebuild these muscles." The rest period can vary, but 12 to 24 hours is typically recommended for adequate recovery.

No Pain, No Gain?
Anyone can be susceptible to overtraining, but it is commonly seen among participants in organized sports and competitors in races or other sports competitions. These athletes often push themselves to improve their performance. Holland says athletes call it burnout or staleness. "Overtraining can be prevalent among athletes such as weight lifters and endurance athletes," he says.

Overtraining can be a serious condition if it is not treated. Here are some symptoms to look for:

Fatigue or loss of energy
Prolonged pain or soreness in muscles and joints
Moodiness or irritability
Difficulty sleeping
Depression or loss of enthusiasm for the sport
Decreased appetite
Increased frequency of injuries

Your heart rate may be another warning sign, according to Holland. "One of the ways to tell if you're overtraining is to check your resting heart rate," he says. "If you're working too hard, your resting heart rate will be elevated."

Getting Back in the Game
Don't let overtraining put you on the sidelines. Follow these tips to keep you on track:

Listen. The most important way to prevent or treat symptoms of overtraining is to listen to your body. If you feel tired, don't try to overcome this by working harder.
Vary your exercise routine so you're not working the same muscles each day. If needed, reduce or stop your workout for a few days to let your muscles heal.
Drink plenty of liquids, get enough sleep, and eat a healthy diet.
Soothe your sore muscles by getting a massage or applying ice.
Start a training log and write down how you feel each day to help you identify any feelings of depression or decreased enthusiasm.

When you overtrain, you are also at a higher risk for injury. If you hurt yourself while training, it's important to seek treatment. At Methodist, our experienced physical therapists can help you get back on your feet. We take the time to educate athletes, as well as trainers and coaches, about the damage overtraining can cause on your body. We'll work with you so you can identify signs of overtraining to prevent injury in the future.

The Methodist Hospital has some of the foremost experts in the field of orthopedic surgery who specialize in all types of surgery: total and partial joint replacement, ACL, rotator cuff, foot drop, hip resurfacing and tendon reconstruction just to mention a few. Our surgeons are also pioneering breakthrough techniques in sports medicine, arthritis, joint replacement and spine surgery, and redefining sports medicine through research and innovation.

* Name changed.

If you have questions about overtraining or to
schedule an appointment, contact The Methodist Hospital at 1-888-846-0533 or visit us online at methodistorthopedics.com.

< Fall 2009