Overtraining Syndrome: Signs, Symptoms, and Recovery Strategies

Every athlete has days when they feel sore one day, or even a few days after training. But overtraining is something else entirely. Overtraining syndrome is a serious medical condition that causes physical, mental, and emotional problems. Recovering from this can take anywhere from weeks to months.  

In this article, we address the signs of overtraining, how to recover from it, and how to avoid it in the future.  

Ultimate Tip: If you don’t want to take a complete rest day, check out our blog on active recovery. You can still move while giving your body ample time to recover.  

Overtraining Signs and Recovery 

According to an article in Sports Health, overtraining syndrome (OTS) occurs when you exercise too often or too intensely in the long term, which can start to hurt your body. It’s very common among professional athletes, especially those training competitively.  

We understand it can be tempting to up the training load in the short term, especially when trying to improve at a sport. But listening to your body and talking to a sports medicine professional is crucial if you experience the following signs.  

Symptoms of Overtraining 

Stage 1 OTS causes mild symptoms that may be hard to differentiate from the usual aches and muscle soreness you might experience after an intense training session. Signs include: 

According to an article in the National Library of Medicine, stage 2 OTS starts to affect your sympathetic nervous system, the part of the nervous system that controls your body’s response to stress and “fight or flight” responses. These signs include: 

According to another article in the National Library of Medicine, stage 3 OTS affects the parasympathetic nervous system, which relaxes your body’s systems. Stage 3 (also called Addison’s overtraining syndrome) is the most severe and takes the longest to recover from. Signs include: 

Effects of Overtraining on Performance 

We’ve all heard of “no pain, no gain,” but overtraining proves that too much pain can inhibit your gains. As stated earlier, overtraining can happen when rest periods are skipped or shortened. Elite performance athletes, kids, and teens who specialize in a sport early are often at risk for overtraining. 

Specifically, endurance athletes who compete in races, like cyclists, swimmers, and runners, may have the highest tendency to overtrain. 

Regarding the complications of overtraining, the most common impact is sports injury. When you push your body past its limits, you have an increased risk for: 

Next, we’ll address the testing process for overtraining syndrome.  

How Do I Know if I Have Overtraining Syndrome? 

If you have signs of overtraining, the next step is to see a healthcare provider. They will likely conduct a physical exam, discuss your health history, and do some blood tests.  

They will also ask about your training schedule, sleep, nutrition, injury history, mental and emotional health, and substance use.  

If you’ve noticed decreased performance after rest and recovery, severe mood changes, and don’t believe other health conditions or injuries can explain your symptoms, it may be time to see a doctor.  

Main Tests for Overtraining Syndrome 

According to one article in Dovepress (Taylor & Francis Group), overtraining syndrome is usually part of a differential diagnosis, meaning your provider will likely rule out other conditions before doing the following tests: 

Once your doctor has confirmed you may have overtraining syndrome, let’s look at how it’s treated.  

How to Treat Overtraining Syndrome 

The best way to treat overtraining syndrome is to rest and give your body plenty of time to recover. How long you’ll need to stop competing or training will depend on how severe your symptoms are and what kind of activity you have been doing. This will be up to your doctor, who will suggest a period of time best suited for your recovery. 

While you may still be able to do light workouts, don’t push your body. Increasing the intensity too soon before you’ve recovered can undo your progress and make the overtraining syndrome worse than it originally was. This is known as chronic overtraining syndrome.  

Your doctor will suggest a plan to reduce your activity, but a general rule of thumb can include: 

While recognizing the signs and testing accordingly, as well as implementing proper recovery, are essential, your best course of action is to take steps to prevent overtraining syndrome before it happens.  

How to Avoid Overtraining  

The best way to prevent overtraining syndrome is to give your body enough time to rest and recover between intense activities. This may sound simple but listening to your body and recognizing early signs of overtraining are the most important. Don’t push yourself through any pain or possible symptoms.  

Consider working with a coach or trainer if you’re training for a specific goal or event. 

Ultimate Tip: Check out our blog on common post-workout mistakes to help prevent overtraining.  

Stop Before it Starts 

Overtraining might seem easy to overcome, but it’s a serious condition that affects your physical and mental health. Listen to your body and pause if you start to feel any pain. If you do experience overtraining syndrome, less is best. Give yourself plenty of time to rest. Even if you feel like you can push farther, consult with your doctor and don’t rush the process.  

Consider talking to a mental health professional if you’re having trouble adjusting to training setbacks or are experiencing mood changes from overtraining.