We all understand how important exercise is for the body, mind, and spirit. What many do not realize is that if you are chronically ill, injured, sleep-deprived, on a caloric restrictive diet, it’s possible for you to be overtraining at a much lower level of physical activity. The consequences can have a profound impact on your overall health and wellbeing.
From the competitive runner, cyclist, exercise enthusiast that does CrossFit, weight training, high-intensity interval training, or the weekend warrior participating in a Tough Mudder all are at potential risk for overtraining.
It doesn’t take much to be on a downward spiral. It is estimated that 61% of all serious runners go through a period of overtraining in their career.
Increase Performance
Keep your body optimized to perform at peak levels for longer periods of time without becoming fatigued.
Decrease Recovery Time
Stimulate proper healing quicker so your body rejuvenates and is ready to go sooner than ever.
Avoid Injuries
Stay healthy and avoid common injuries that hold back performance and keep you from competing at a high level.
The key to recovery is to reduce or stop anything more than moderate physical activity for some time. How long depends on symptoms severity and how long you’ve been overtraining. Focus on gentle activities for recovery such as walking in nature, yoga, or massage. Address any underlying stress-induced HPA-Axis dysregulation, inflammation, gut dysbiosis, nutrient depletion, hormone imbalances, and oxidative stress. Get plenty of sleep and nap during the day. Ensure you do not restrict calories or diet once overtrained. Your body needs an adequate supply of macronutrients especially protein and micronutrients.
What is Overtraining Syndrome / Burnout?
Overtraining syndrome occurs when an athlete doesn’t adequately recover after repetitive intense training, and can include fatigue, declining performance and potential injury. It’s admirable to train hard to succeed in your chosen sport. Logging many miles, spending hours at the gym and working hard day after day can certainly help you achieve your athletic goals. But too much training without sufficient recovery can hinder your progress — and even lead to a decline in your performance.
There are two classifications for too much exercise: overreaching and overtraining.
Overreaching is muscle soreness above and beyond what you typically experience that occurs when you don’t sufficiently recover between workouts. Overreaching usually happens after several consecutive days of hard training and results in feeling run down. Luckily, the effects of overreaching can be easily reversed with rest.
Overtraining occurs when an athlete ignores the signs of overreaching and continues to train. Many athletes believe that weakness or poor performance signals the need for even harder training, so they continue to push themselves. This only breaks down the body further.
Symptoms and warning signs of overtraining
It may be hard to know when you’re overtraining. “It’s natural and expected to feel fatigued after challenging training sessions,” Dr. Goolsby says. “But feeling like you aren’t recovering between sessions or experiencing overall fatigue and difficulty pushing yourself during workouts can be indicators of overtraining.”
Training-related signs of overtraining
Unusual muscle soreness after a workout, which persists with continued training
Inability to train or compete at a previously manageable level
“Heavy” leg muscles, even at lower exercise intensities
Delays in recovery from training
Performance plateaus or declines
Thoughts of skipping or cutting short training sessions
Lifestyle-related signs of overtraining
Prolonged general fatigue
Increase in tension, depression, anger or confusion
Inability to relax
Poor-quality sleep
Lack of energy, decreased motivation, moodiness
Not feeling joy from things that were once enjoyable
Dr McQueary is very knowledgeable when educating and explaining treatment options and plans. The facility and equipment are always immaculate. I’m early on into my treatment plan but already notice the difference, sadly over time we condition ourselves overtime to live with pain but it doesn’t have to be that way. Check out Dr McQueary, you will be surprised by how many different conditions actually improve with thoughtful insight and treatment.
I'm not one to leave reviews but I think people need to know how my visit was. I have been to other chiropractors and not a good experience and was not really expecting any difference here, but how I was wrong. First thing is the staff was ok like normal. The big thing was Dr McQueary he treated me with belief and listened. He never once rushed or did I ever feel rushed. He explained and gave the impression of someone who truly wants to help. He seemed very smart, patient, kind, and concerned which is rare these days. Yes this was my first visit but I have never felt more in the hands of a Dr that wants me better as much as I do. So I recommend everyone who needs a chiropractor to visit The Ridge-Dr. McQueary.
I spent decades of my life not believing in chiropractors. All of the stereotypes, I don't have to elaborate.
I'm athletic, I work hard in the gym, I take care of my body ... and finally, I had a distinct injury to my neck doing an intense deadlift and HSPU workout. Because of proximity to my workplace, I decided to give Ridge a chance. Over the next few months more happened and this is the list ...
1) Neck spasms and pain from weightlifting injury - Corrected
2) Spinal Curve (unknown for years) - Corrected
3) Acute Spinal disc injury (ultimate frisbee with high school kids at church) - Corrected
4) Knee Pain from heavy weightlifting - Corrected
I'm yet to come into the office with something they can't treat and for my age, I do some silly stuff athletically.
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Hands down Dr. Levi is the best chiropractor that I have ever been to, in my life; and I have been to some great chiropractors, but Levi is on a whole different level. Thank you so much, my back killed me for four months, and I am so grateful for you taking that pain away.
Months later, and I still am able to move, sleep, work, and do things that I have not been able to do without having pain. At "The Ridge Chiropractic," the entire staff are absolutely phenomenal. They are always friendly, smiling, and they enjoy helping others. If you haven't been there yet, I highly recommend that you go try it out.
These people are absolutely amazing all of them. Dr Levi makes you feel so welcome and so does the staff great atmosphere and he most definitely can make you pop
Dr McQueary is very knowledgeable when educating and explaining treatment options and plans. The facility and equipment are always immaculate. I’m early on into my treatment plan but already notice the difference, sadly over time we condition ourselves overtime to live with pain but it doesn’t have to be that way. Check out Dr McQueary, you will be surprised by how many different conditions actually improve with thoughtful insight and treatment.
I had a great first experience at The Ridge Chiropractic! Dr. Levi and his staff were so warm, welcoming, and knowledgeable. They took the time to listen to my concerns and explain everything clearly. I came in with radiating neck and shoulder pain and started chiropractic care, decompression, and shockwave therapy. I already feel so much better! I’m very happy with my experience and would highly recommend Dr. Levi and his team!
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Dr. Levi and his entire staff are caring, knowledgeable, and genuinely invested in helping their patients. I’m incredibly grateful for everything they’ve done for me and would absolutely recommend this office to anyone looking for a great chiropractic team!
