While sports injuries can result from accidents or poor form, it’s also possible to incur harm from too much training. Excessive exercise could have serious ramifications for your health. Whether you’re preparing for a competitive event or have recently amped up your activity, moderation is key. Talk to your doctor about establishing safe limits for your routine and use the guide below to know when it may be time to take a break. 

7 Warning Signs of Overtraining

1. Appetite Changes

Food provides the energy you need to power your workouts. If you notice a sudden or drastic increase in appetite, it could signal that you need to reduce the duration or intensity of your workouts. A marked decrease in desire to eat is also common if you’ve been exercising too much for too long. 

2. Persistent Soreness

Dull, temporary aches are expected with rigorous exercise as you build muscle. If you’re constantly experiencing discomfort and pain, however, you may not be giving your body enough time to heal between workouts. Schedule rest days or low-intensity days into your schedule to protect your musculoskeletal system.

3. Hair & Nail Issues

Prolonged overexertion can cause stress and interfere with proper absorption of nutrients, particularly combined with the appetite impacts above. Over the long term, this can lead to vitamin deficiencies that may manifest as hair loss and brittle or discolored nails.

4. Exhaustion & Depressed Mood 

An especially tough training session may leave you feeling slightly fatigued. If you’re always struggling to get out of bed in the mornings, though, consider swapping out some workouts for gentle restorative activities, such as yoga. 

5. Increased Injuries

The development of multiple sports injuries may indicate overuse. While a single injury such as runner’s knee, strains, sprains, or stress fractures could be a result of an isolated incident, recurring sports injuries may mean you’re not giving your muscles the chance to heal fully and putting your body under duress.

6. Rapid Weight Loss

Increased training levels can result in reduced weight. While this may seem desirable for some, dramatic short-term losses are often unhealthy and unsustainable. 

7. Insomnia

Exercise can actually help you sleep, as long as you give your body ample time to heal between rigorous workouts. Too much high-intensity exercise can alter the hormones responsible for sleep regulation, making it difficult to fall and stay asleep. 

Whether you’re an athlete looking to increase your training volume safely or need help recovering from an injury, Orthopaedic Associates of Rochester will help. Serving Monroe County, NY, these specialists provide a range of effective solutions for treating sports injuries to minimize the likelihood of recurrence and to help you safely get back in the game. Learn more about their services and procedures on their website, or call (585) 723-3000 to schedule a consultation.