We all understand how important exercise is for the body, mind, and spirit. What many do not realize is that if you are chronically ill, injured, sleep-deprived, on a caloric restrictive diet, it’s possible for you to be overtraining at a much lower level of physical activity. The consequences can have a profound impact on your overall health and wellbeing.
From the competitive runner, cyclist, exercise enthusiast that does CrossFit, weight training, high-intensity interval training, or the weekend warrior participating in a Tough Mudder all are at potential risk for overtraining.
It doesn’t take much to be on a downward spiral. It is estimated that 61% of all serious runners go through a period of overtraining in their career.
Increase Performance
Keep your body optimized to perform at peak levels for longer periods of time without becoming fatigued.
Decrease Recovery Time
Stimulate proper healing quicker so your body rejuvenates and is ready to go sooner than ever.
Avoid Injuries
Stay healthy and avoid common injuries that hold back performance and keep you from competing at a high level.
The key to recovery is to reduce or stop anything more than moderate physical activity for some time. How long depends on symptoms severity and how long you’ve been overtraining. Focus on gentle activities for recovery such as walking in nature, yoga, or massage. Address any underlying stress-induced HPA-Axis dysregulation, inflammation, gut dysbiosis, nutrient depletion, hormone imbalances, and oxidative stress. Get plenty of sleep and nap during the day. Ensure you do not restrict calories or diet once overtrained. Your body needs an adequate supply of macronutrients especially protein and micronutrients.
What is Overtraining Syndrome / Burnout?
Overtraining syndrome occurs when an athlete doesn’t adequately recover after repetitive intense training, and can include fatigue, declining performance and potential injury. It’s admirable to train hard to succeed in your chosen sport. Logging many miles, spending hours at the gym and working hard day after day can certainly help you achieve your athletic goals. But too much training without sufficient recovery can hinder your progress — and even lead to a decline in your performance.
There are two classifications for too much exercise: overreaching and overtraining.
Overreaching is muscle soreness above and beyond what you typically experience that occurs when you don’t sufficiently recover between workouts. Overreaching usually happens after several consecutive days of hard training and results in feeling run down. Luckily, the effects of overreaching can be easily reversed with rest.
Overtraining occurs when an athlete ignores the signs of overreaching and continues to train. Many athletes believe that weakness or poor performance signals the need for even harder training, so they continue to push themselves. This only breaks down the body further.
Symptoms and warning signs of overtraining
It may be hard to know when you’re overtraining. “It’s natural and expected to feel fatigued after challenging training sessions,” Dr. Goolsby says. “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
Unusual muscle soreness after a workout, which persists with continued training
Inability to train or compete at a previously manageable level
“Heavy” leg muscles, even at lower exercise intensities
Delays in recovery from training
Performance plateaus or declines
Thoughts of skipping or cutting short training sessions
Lifestyle-related signs of overtraining
Prolonged general fatigue
Increase in tension, depression, anger or confusion
Inability to relax
Poor-quality sleep
Lack of energy, decreased motivation, moodiness
Not feeling joy from things that were once enjoyable
The Best Life Team is professional and personable. Though it was only my first visit, I feel better already. I’m looking forward to future visits. Thanks!
I don’t often take the time to write, but I just had to give a shoutout to the care team at Best Life Chiropractic! They have recently helped me through some difficult times with my back and neck. They’ve helped me get back to my “best life” and I truly value Dr Steve’s experience and care! And I love his office staff! They are always so caring and ready to answer my questions. Ashley greets me with such a positive energy every time I walk through their door. Everyone there makes me feel seen and heard. I’ve been to other chiropractic offices before, but never have I experienced this level of care. There were times I was unsure about the recommended treatments, but they have always taken the time to explain things and I’ve grown to trust them seeing the results. Getting back to a healthier version of myself…. being able to walk again without pain…that’s something I will never take for granted! Thank you all for taking such great care of me! You have all been such a blessing to my life! ❤️
The team at Best Life Chiropractic and Wellness Center are top of class.
With a nice and relaxing atmosphere and warm and friendly staff, I always feel well listened to and well taken care of every time.
I will always recommend Best Life to all my friends and family.
Extra shout out to Sam over at Plano!
She is the best!!
Thank you, Best Life!
I have been coming here for close to a year. My arms were hanging at different lengths. I came in and we found that my clavicle was slanted, I had tech neck and a lower back issue
I can happily say that Dr. Laura, Dr. Lisa and the whole office helped me get right. It only took a few adjustments to get my arms hanging the right way, my back has no problems doing lifts anymore and my neck feels much better.
The best part of the reoccurring treatment is they can continue to help existing issues or if something randomly comes up. One day I couldn't straighten my arm without pain...they told me come on in and they worked it out for me.
They do have a rotating group of interns and chiropractic students who do hands on work with patients but every single one has been great. I have worked multiple and I have been pleased with all of them. You can tell Dr. Laura makes sure she is bringing in talented individuals who care.
I couldn't be happier with my decision to come here.
This is the Best chiropractic in Plano<br>I have been with Mr. Lee and his team for number of years now<br>I always return when need arise.<br>I would sum up and say, Mr. Lee knows what he is doing, he never disappoints. I had severe dislocation on both my hands<br>after an accident in the gyme. He worked on both my hands untill they were back to normal.<br>If you have pain in your shoulder/s<br>If you have pain that runs from the back to the leg/s<br>If you have pain in your back , neck . Visit them first before you take anothe action. Plus they are not very expensive.<br><br>Thank you Mr. Lee for saving my life.<br><br>Gratitude, Gratitude<br><br>Catherine Musembi
I highly recommend them. The team is professional, caring and knowledgeable! I have been under chiropractic care for over 55 years and they are by far the BEST!
Great experience with Dr Steve Le and his staff. The office is clean, beautiful and fresh! The staff is friendly and helpful and Dr Le’s knowledge of my injury and action plan for recovery is great!!
