Overtraining syndrome is condition that is easily missed by many physicians especially if the right questions are not asked. This article will discuss what overtraining syndrome is, it’s signs and symptoms plus how to treat/prevent it.
It is commonly said that to get the best results, you must be really willing to push yourself. Even though there is truth in this statement, you need to be very clear on where it applies.
Following an injury, it is common for some people to over-do it during the rehabilitation phase. This instead causes further injury this is what happens during over use or overtraining syndrome(OTS).
This phenomenon is most common in elite athletes because they want to improve their endurance but it can occur to anyone.
What is overtraining syndrome?
Overtraining syndrome happens when the body is exposed to an overwhelming amount of stress and physical trauma following exercise faster than the body can repair.
Overtraining syndrome affects most systems of the body involving the central nervous system, the immune system, the cardiovascular system but mostly the musculoskeletal system.
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Why does overtraining occur?
The exact cause of overtraining syndrome is not known but many theories have been postulated
Numerous theories have been proposed as to the cause of overtraining syndrome. These include;
- Low glycogen levels in the muscles. Glycogen is the complex sugar stored in the muscles and during activity or times or starvation, it is recruited for use. In events of overtraining the workload may be more than the muscles can store at a time therefore you end up running on empty.
- Second theory is thought to be due to hypothalamic dysfunction explained by most overtrained athletes having alterations in cortisol, adrenocorticotropic hormone, testosterone, and other hormone levels.
- Another theory is that of amino acid imbalance. In overtrainining syndrome, there are extremely low levels of glutamate that impair the immune system, changes in the hypothalamic-pituitary axis, autonomic nervous system dysfunction explained by the reduced sympathetic stimulation and others
Signs and symptoms of overtraining syndrome
- Feeling run down. This means you feel too exhausted and unmotivated to do any exercise. This could be due to internal factors like impaired moods or external factors like unempathetic trainers, financial problems, and family stresses.
- Persistent fatigue. This is the kind of fatigue that doesn’t resolve even after an adequate amount of rest. Commonly persistent beyond even ample days to weeks of rest. It can vary from poor concentration to intolerance to activity.
- Mood disorders. This can vary from irritability to depression. It is said to occur due to alteration in serotonin levels.
- Persistent soreness of the muscles.
- Gradual dislike for a certain activity. You will notice someone who was crazy about a certain sport gradually start to shun it.
- Heart rate variability. This means that the heart rate varies when a different position is adopted. Normally the heart rate will be the same or vary very slightly when lying down, sitting and standing.
In an over trained person the heart rate will commonly shoot right up when the individual stands up.
- Elevated resting heart rate
- Increased predisposition to infection like acute respiratory tract infections. This has been associated with reduced glutamine levels which often occur after exercise. Glutamine is an amino acid that is integral to the immune system
It is possible to have one or two of these signs and symptoms and not have overtraining syndrome but more than five is worth considering overtraining syndrome.
Treatment of overtraining syndrome
Seeing that overtraining syndrome is a diagnosis by exclusion, it is important to rule out any organic conditions that could present as overtraining syndrome for example cardiovascular conditions, (conditions related to heart problems), and anaemia.
- Rest. This is a priority in the management of overtraining syndrome. So decide to take both a physical and mental break. This means no exercise for a particular period. Often varies from 5 days to 2weeeks. This time gives you an opportunity to check for any medical conditions that could otherwise be the cause.
- Goodnight rest. Go to bed early and get enough rest. Our bodies do most of the repair when we are asleep so give your “temple” ample time to repair.
- Nutritious diet. A good intake of healthy macro and micronutrients is vital. Feed your body with the best. This must be from unprocessed foods because they carry more nutritious value.
- Be able to stand up to your coach or trainer if you are being putting under pressure to perform more than you can or should.
- You could also decide to train different muscle groups on different days or do cross fit so you do not overtrain one muscle group.
Do you need to see a Paediatric orthopaedic surgeon?
Create a workout plan that caters for rest intervals.
Ultimately prevention is better than cure. Train cautiously. Educate yourself about the sport you are participating in and what you can do to prevent injury.
In conclusion overtraining syndrome is a condition that can kill an athlete’s career or anyone who is keen on a certain sport. The best thing is to be guarded with knowledge on the best way to train.
The good news is that overtraining syndrome signs and symptoms can be reversed if you get timely intervention.
