Overtraining syndrome

Overtraining syndrome

Overtraining syndrome frequently occurs in athletes who are training for competition or a specific event and train beyond the body's ability to recover. Athletes often exercise longer and harder so they can improve. But without adequate rest and recovery, these training regimens can backfire, and actually decrease performance.

Conditioning requires a balance between overload and recovery. Too much overload and/or too little recovery may result in both physical and psychology symptoms of overtraining syndrome.

The spectrum of overtraining syndrome can be described as having three stages:

Stage 1:
Also called functional overtraining. The onset and earliest stage where very subtle signs and symptoms can indicate you’re starting to overtrain.

Stage 2:
Also called sympathetic overtraining. A more obvious stage associated with specific nervous, hormonal and mechanical imbalances causing a variety of signs and symptoms.

Stage 3:
Also called parasympathetic overtraining. A serious end-stage of overtraining associated with the exhaustion of neurological and hormonal factors, typically with serious physical, chemical or mental injuries.

Common Warning Signs and Symptoms of Overtraining Syndrome

• Washed-out feeling, tired, drained, lack of energy
• Mild leg soreness, general aches and pains
• Pain in muscles and joints
• Sudden drop in performance
• Insomnia
• Headaches
•  Decreased immunity(increased number of colds, and sore throats )
• Decrease in training capacity / intensity
• Moodiness and irritability
• Depression
• Loss of enthusiasm for the sport
• Decreased appetite
• Increased incidence of injuries.
• A compulsive need to exercise

EFFECTS

 

Physiological

 

·      Lymphocytopenia

·         Excessive weight loss

·         Excessive loss of body fat

·         Increased resting heart rate

·         Decreased muscular strength

·         Increased submaximal heart rate

·         Inability to complete workouts

·         Chronic muscle soreness

·         Fatigue 

Psychological

 

·         Depression

·         Loss of appetite

·         Mood Disturbance

·         Irritability

·         Loss of motivation

·         Loss of enthusiasm

·         Loss of competitive drive

·         insomnia

Performance

 

·         Early onset of fatigue

·         Decreased aerobic capacity

·         Poor physical performance

·         Inability to complete workouts

·         Delayed recovery

TREATMENT

Allowing more time for the body to recover:

·         Taking a break from training to allow time for recovery.

·         Reducing the volume and/or the intensity of the training.

·         Suitable  periodization of training.

·         Splitting the training program so that different sets of muscles are worked on different days

·         Increase sleep time.

·         Deep-tissue or sports  massageof the affected muscles.

·         Self-massage or rub down of the affected muscles.

·          Cryotherapy and thermotherapy.

·         Temperature contrast therapy (contrast showers etc.). The different hot and cold stimuli can stimulate the immune system, influence release of stress hormones and encourage blood flow which ultimately lessens the bodies pain sensitivity.

·         Short sprints with long resting time once the athlete is able to continue with light training

Changing diet:

·         Ensuring that calorie intake at least matches expenditure.

·         Ensuring total calories are from a suitable macronutrient  ratio.

·         Addressing vitamin deficiencies with nutritional supplements. 

Reference:

https://en.wikipedia.org/wiki/Overtraining

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