8 Ways to Prevent Over-Training Injuries
Everybody overdoes it occasionally. But severe burnout due to over-training can lead to injury. Here are some of the signs:
- Fatigue, reluctance to train, body is tired and heavy
- Persistent muscle soreness
- Frequent minor injuries or injuries which are slow to heal or recur
- Persistent desire to skip practices or games
- Sleeplessness, trouble falling asleep, waking during the night
- Increased resting heart rate (take before getting out of bed, for several consecutive days)
- Decrease in appetite, weight loss, irregular menstruation in females
- More frequent colds, upper respiratory infections
- Boredom, lack of motivation, decline in academic performance
- Decrease in self-esteem and/or unhappiness that pervades other activities
- Cynicism, negative outlook, moodiness, inappropriate response to usual stresses
What can you do to prevent over-training injuries?
- Tune into your body. Don’t ignore pain – especially sharp or joint pain.
- Start training at least 6-8 weeks before your season starts. Be sure and allow 10-14 days for heat acclimatization.
- Do not increase training more than 10% per week.
- Get 8 hours of sleep.
- Don’t skip meals. Include 1500 mg/day of calcium. Drink the recommended volume of fluids.
- Include regular warm up before and stretching after training.
- Take an “off-season.” (maybe just make your primary sport secondary for a season)
- Have injuries evaluated and treated. Have a sports medicine professional identify strength and/or flexibility imbalances and weaknesses. These are “your weakest links.” Focus your pre-season training here.
Find more articles about over-training, over-use and burnout on the website.
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