Do you push through pain when you exercise? We often set goals to get stronger. These can include reps, drills or miles that can sometimes push our limits. Sometimes, however, muscle soreness can linger. You’re exhausted. It’s time to push yourself even harder. You are wrong. It’s possible you’re exercising too much. You can have too much of a good quality thing, according to the old saying. “Anyone can be at risk of over-exercising, but not just athletes,” states Caitlin Lee, MD, a sports medicine physician. She gives you some tips on how to deal with the symptoms of excessive exercise.
Exercise can sometimes be too difficult.
Women and men may find a more challenging workout enjoyable than the usual exercise routine. It’s a beautiful autumn day, so your run becomes a 10-miler. You feel great the next day, so you decide to run an additional eight miles. This could lead to what doctors refer to as overreaching. Dr. Lewis states that it means too much exercise in a short time, which can be very common and often happen quickly. Overreaching can cause muscle soreness lasting more than two days. Sometimes muscles become swollen and red. You should also be aware of injury such as chronic tendinitis and a stress fracture.
What are the signs and symptoms of overtraining?
Overtraining is a serious problem for those who push their limits in exercise. This is more common in college athletes, triathletes and ultra-marathoners, as well as other endurance athletes. If you live a stressful, hectic life, and aren’t getting enough sleep, you could also be at risk. She says that sometimes people overstrain when they start a program too quickly.
Overtraining can be characterized by:
- Deep fatigue.
- Energy loss
- Infections and other diseases, including chronic colds
- Insomnia.
- Weight loss
- Stamina decline.
- A loss of your period ( amenorrhea) can cause problems for women.
Many athletes believe they should train harder if they are starting to gain weight, if their running time decreases or if their weight lifting loads plateau. Dr. Lewis warns that this could make the problem worse.
How to recover after too much exercise
It is often quite simple to heal muscles sore from overreaching. The ache should disappear after a few days of rest. Dr. Lewis states, “This can be quickly corrected with rest.” Overtraining can be more challenging and may require up to six to eight weeks of rest. She says, “I suggest that people work with their doctor, as well as a coach or personal trainer, to gradually return exercise when safe.” A coach might suggest that you take a few days off from all exercise once you are ready to return to exercise. It may also help to reduce your exercise intensity by half to 80% depending on your goals and training program.
This is for a week every four to six months. Dr. Lewis states, “I believe that’s what often gets overlooked — an occasional reduction of training volume.” Overtraining can cause damage to your immune system, and osteoporosis in women. In extreme cases, rhythm disorders and heart damage can occur. Overtraining can cause cardiac problems in people who have genetic risk factors. Overtraining can lead to repeat episodes. Dr. Lewis recommends that you consult a sports psychologist or exercise therapist to avoid this. It’s a smart idea to consult a doctor, physical therapist, or personal trainer if you feel that your exercise routine is too intense.
