As the name suggests, Overtrained Athlete Syndrome is frequently known to occur in athletes. If you’re an athlete, and training beyond your ability to recover from an injury you could be putting your body at risk.
In the hope to exceed expectations, you tend to exert yourself by putting undue pressure on your joints and muscles. Take some time to unwind and relax or the training regimens can backfire and your performance can suffer a setback.
If you don’t get adequate rest while recovering from an injury, you’re giving way to more problems.
What’s the exact definition of overtraining?
If you’re a bodybuilder, you deserve to know about overtraining. This is when your body has been repeatedly stressed from training. It could be cardio or weight training where your body is not getting adequate rest for recovery.
Overtraining can be of two types – localized and systematic, which can occur because of excessive exercising and poor nutrition.
Localized training is more common and happens when the same muscle group is trained frequently without enough rest. Systematic training happens less frequently but it’s a more serious type of overtraining than its localized counterpart.
Common signs and symptoms of overtraining
Here are some signs and symptoms of the overtrained athlete syndrome that you need to keep in mind:
- Drop in performance
- Joint and muscle pain, general aches,and mild leg soreness
- Decrease in immunity andtraining capacity
- Decreased appetite
- Irritation and mood swings
Recognizing overtrained athlete syndrome (OTS) in time
There are a number of waysthrough which you can identifythe telling signs of overtraining. You can measure them by documenting your heart rates over a period of time. Get into the habit of tracking your aerobic heart rate at a given timethroughout your training regime as well.
Simplest ways to recover from OTS
Any sports person can get OTS during any level of their training program. It impedes your performance which could lead to serious injuries.
Once you know you have OTS, it’s important for you to take specific steps to recover. However, if you have been experiencing the symptoms fora long time, it might take you a while longer to recover.
Here are 8 tips to recover from this syndrome:
- Rest: One of the basic and most important treatments to recover from this syndrome is to take adequate rest.
It’s not just about resting your body, but implementing the most efficient strategies as well. Make sure you train on alternate days. Once you’re through with resting your body, gradually get back to training. As you get back on track, take some time to make sure there are no signs and symptoms of OTS.
- Manage your aches and pains actively: Use the foam rolling technique,also called the self-myofascial release to self-massage in order to release muscle tightness efficiently. You can help in the recovery of your muscles by applying pressure to specific points in the body.
- Train your weak areas: You should work on your mobility and weak areas that are prone to injury. If you have a history of injuries, you need to be careful.Perform spot training while you take rest from your regular training routine.
- Acupuncture: If you go for acupuncture, it would prove to be very beneficial in your recovery. You can address the effect on your nervous, muscular, and hormonal systems by including this practice into your daily routine.
- Decrease the stimulants: Most supplements, like soda, coffee,and teaare all known to contain a fair amount of caffeine. During your recovery period, you should try and limit the intake of beverages. Doing this will promote stimulation to the hormonal and nervous systems, and will speed up the recovery.
- Eat healthy: A healthy diet is important to speed up your recovery and avoid injuring yourself frequently. Your body requires healthy nutrients to perform recovery at faster rates. Make sure you consume a good measure of fat and protein in your diet to stay healthy.
- Drink more water: It’s very important to hydrate more frequently because 57-60% of your body is made up of water. It’s highly recommended that you drink more water during recovery because dehydrated tissues are less flexible and accumulate the waste products. It helps your liver to detoxify your body when you drink water frequently.
- Supplements: CapraFlex is the supplement recommended to help you recover from OTSsince it reduces inflammation considerably.
If you’re looking for a perfectly aligned bodybuilding regime you need to take good care of your bones and muscles. Make sure you take ample rest, eat healthy, and stay hydrated.