A health condition in which you experience a feeling different from soreness after a big workout is called overtraining syndrome (OTS). Besides physical symptoms, it may also cause mental and emotional symptoms. The recovery time varies among people with this syndrome because it depends on several factors. These include the severity of the condition, age, and overall health. While some people may recover within a few weeks, others may need months to recover completely.
In other words, this condition occurs when you exercise too frequently or too intensely for long periods. It often affects athletes (especially people training competitively). Normally, you should give your body time to rest and recover, especially after intense physical activity.
Generally, it is difficult to estimate how many people have overtraining syndrome because many people do not report it. According to some studies, approximately two-thirds of elite runners will experience this syndrome at some point. Moreover, some experts think that about 30% of high-level athletes experience this syndrome at some point.
Types of Overtraining Syndrome
Healthcare professionals have divided this syndrome into 3 categories based on the affected area. For example:
- First stage overtraining syndrome (also called functional overtraining) – This form of overtraining syndrome often causes mild symptoms and can be difficult to diagnose. However, the body can give you some warning signs, such as not recovering properly after an activity session.
- Second stage overtraining syndrome (sympathetic overtraining syndrome) – This type often affects the sympathetic nervous system. This part of the nervous system is responsible for the body’s response to stress. In some cases, this type of overtraining syndrome is called Basedow’s overtraining syndrome.
- Third stage overtraining syndrome (parasympathetic OTS) – In such cases, the condition affects the parasympathetic nervous system, which is responsible for relaxing the body’s systems. In general, this is the most severe form of overtraining syndrome that takes a long time to recover. Sometimes, doctors call this condition Addison’s overtraining syndrome.
Furthermore, this syndrome is not always progressive, which means not everyone who develops the first stage of this condition will develop the second or third stage.
Symptoms
The symptoms of this condition appear differently among people. Check some examples below:
First Stage Symptoms
- Anxiety
- Unexpected weight loss or gain
- Muscle stiffness or pain
- Sleep problems
- Tiredness
- Frequently getting sick (such as colds)
Second Stage Symptoms
- Mood swings (such as irritation, agitation, or restlessness)
- Insomnia (sleep disturbances)
- Tachycardia (fast heart rate)
- Hypertension (high blood pressure)
Third Stage Symptoms
- Extreme tiredness (fatigue)
- Mental health problems (such as depression)
- Loss of motivation
- Bradycardia (abnormal slow heartbeat, lower than 60 beats per minute)
If any of the previous symptoms occur, do not hesitate to visit a doctor for a diagnosis and treatment.
Causes
While it may seem obvious, training, practicing, or working too much may cause overtraining syndrome. Generally, it is natural to want to improve, especially if you are a competitive athlete. There are a lot of athletes who grow up with the following words, no pain, no gain, but it is not the safest way to get better. When you are pushing your body past its limits frequently, it hurts you more than it helps.
In other words, this condition occurs when you are training too frequently without having enough time to rest and recover. Sometimes, people may develop this syndrome when they suddenly intensify their training. For instance, a runner that go for long runs every day, even if it hurts or you feel sick afterward.
Risk Factors
While anyone may develop overtraining syndrome, there are some factors that may increase your risk of developing it. Competitive or high-level athletes are at higher risk of developing it because they every time try to improve or maintain an elite performance level. Moreover, kids and teens who specialize in one sport early also have an increased risk of developing this syndrome. Check below some sports that are more likely to cause overtraining syndrome:
- Swimming
- Running
- Cycling
What Are The Possible Complications of Overtraining Syndrome?
One of the most common complications of overtraining syndrome is sports injuries. However, people may also experience other complications. Examples include:
- Sprains
- Repetitive strain injuries
- Tendinitis
- Cartilage tears
- Joint injuries
- Hormonal imbalances
- Weakened immune system
- Cardiovascular issues
- Loss of coordination skills
The previous list does not contain a complete list of complications, but you can consult with your doctor about measures to reduce the risk of developing them.
How to Prevent Overtraining Syndrome?
One of the best ways to prevent this syndrome is to give your body time to recover between activity sessions. While it sounds simple, not overtraining will help you get rid of this syndrome before you develop symptoms. In general, you should listen to your body and learn OTS warning signs. Avoid pushing through pain or other symptoms. People who are training for a goal or event should consider working with a coach or trainer who can make a customized training regimen.
Diagnosis
The diagnosis of overtraining syndrome often begins with a physical examination and questions about your medical history and symptoms. Doctors may also ask some questions about your overall health. For example:
- Training regimen
- Sleep
- Nutrition
- Injury history
- Mental and emotional health
- Substance use (including alcohol, prescription medicine, and recreational drugs)
However, to confirm or rule out overtraining syndrome, doctors often perform the following tests. Examples include:
- Blood tests – These tests are done to check blood glucose levels and for certain enzymes that appear in the blood when something is damaging your muscles. Usually, high urea, uric acid, ammonia, or creatine kinase in the blood indicate OTS.
- Urine tests (urinalysis) – This test is used to determine how well your kidneys work and examine your urine for infection signs.
- Pulmonary function tests – These tests help diagnose problems with the lungs or respiratory system.
- Electrocardiogram (ECG or EKG) – This is a quick test used to measure the electrical activity of the heart. It often helps diagnose irregular heart rhythm (arrhythmia).
Treatment
One of the best ways to prevent and treat this syndrome is to give your body time to recover. The recovery time often depends on the severity of the symptoms. Once you are diagnosed with OTS, doctors may recommend light workouts until you recover. Otherwise, you are at increased risk of developing a chronic form of overtraining syndrome. Check below some steps that may help ease the symptoms and treat this syndrome:
- Stopping high-intensity training
- Reduce the frequency of training
- Complete rest
In more severe cases, doctors may recommend physical therapy to improve the symptoms and reduce recovery time. This therapy may also help with negative thoughts and emotions.
Frequently Asked Questions
How long does overtraining syndrome last?
The body of each person is different, and often doctors will tell you how long you need to rest. The recovery time often depends on how severe the symptoms are. A mild form of overtraining syndrome may go away within a few weeks. In more severe cases, you may need months to recover completely.
When should I see my healthcare provider?
Typically, you should see a doctor when you notice the first symptoms. It is not recommended to ignore even mild symptoms or injuries.
How do you know if you are overtraining?
Usually, if you feel persistent deep fatigue, performance drops, increased heart rate while resting, insomnia, frequent ills (such as colds), and loss of motivation, it indicates an overtraining syndrome. If you have additional questions, ask your healthcare provider.
