Pain 'n Gain No Longer Workout Partners
By Kelli Calabrese MS, CSCS, ACE
If a little exercise is good then a lot must be better, right? Wrong! The motto "no pain no gain," went out with the '80s. Today’s fitness routines should be aimed at the right combination of overload (exercise) and recovery. The secret is working out hard enough to reach your goals without overdoing it and allowing enough time to recover and grow.
Training too hard or too often breaks you down and makes your body weaker. If you stress the body too much or don't allow adequate rest it will be unable to recover and will not make improvements or meet the new demands of your workout. This is known as Overtraining Syndrome. So how do you know if you are overdoing it?
The Symptoms
The first sign of overtraining is fatigue, which usually occurs before and during your workouts. Other symptoms include decreased results or performance, sprains and strains, prolonged muscle pain/soreness, decreased sleep, frequent illness and mood changes (irritability, depression and loss of enthusiasm).
Shin splints and tendonitis usually develop slowly over a long period. They typically begin with mild to moderate discomfort in the affected joints, especially at night. Other symptoms include swelling in the joints, muscle fatigue, numbness and tingling. Early symptoms may come and go at first, gradually becoming constant.
Symptoms of more advanced damage include more intense pain, muscle weakness and nerve problems. If left untreated, overuse injuries can be extremely painful and severely limit movement. Fortunately, since they develop slowly, most overuse injuries are discovered early enough to be successfully treated. The earlier treatment begins, the faster your recovery.
Are you overtraining? Since these symptoms could be associated with other conditions, how do you know if you're overtraining? If you've been increasing the intensity of your workouts and not seeing improvements you're probably overtraining.
If you suspect you're overtraining and have symptoms it's important to evaluate your current workout routine and rest periods. Pay attention to how you feel before, during and after your workouts. Look at how productive your workouts are and if you're making progress towards your goals. It's helpful to keep a training log, work with a fitness professional or follow the eFitness customized plan to identify or prevent overtraining.
The Treatment
The best treatment for overtraining is complete rest. The amount of rest needed depends on the individual and the length of time spent overtraining. If you've been overtraining for a couple weeks then 3-5 days is usually enough time to rest and recover. More severe cases may take a couple weeks or longer to fully recover.
Rest means... rest! Don't just switch activities or the emphasis of your weight training. Take some time off until you honestly feel ready to return. Realize that you won't make progress and may get hurt by continuing to overtrain. Identify the cause of your overtraining to avoid it in the future. Cease exercise if you experience any pain during activity. Exercise can exacerbate the injury and delay healing if it places additional stress on already overstressed tissue.
Medical treatment is often required for overtraining injuries and usually includes use of pain relievers, ice, rest and physical therapy to increase the strength and flexibility of the injured area.
Prevention
Be patient. Don't expect overnight success from your workouts and don't push yourself too hard. Be reasonable. Learn to listen to your body. Know your limits, and if something isn't working, don't be afraid to make changes. There's a fine line between too little and too much exercise and it is slightly different for everyone. Keep track of your workouts, progress and how you feel. Plan gradual increases in your intensity and don't forget about rest and recovery.
Our bodies are made for movement, but they aren't designed to withstand the repetition of a given motion over and over. Enforcing the use of good posture and body mechanics during exercise as well as stretching can help prevent some injuries. If you do repetitive motions with improper lifting techniques you're setting yourself up for injury.
Allow your body the down time it needs to compensate for the stress of your workouts or you will never make progress. The growth and repair occurs between your workouts when your body is recovering. You may be pleasantly surprised at how much stronger and energetic you feel returning to exercise after a rest period.