Overtraining might be easier than you think. Working out excessively, training for an event or having lofty weight loss goals may put you on the fast track for overworking your body. Putting these sorts of demands on your body can come at a high risk for joint damage, as well as other illnesses or aches and pains. If you experience signs of overtraining, be sure to take a long enough break for your joints to recover.
Overtraining Symptoms
To determine if your joint pain or damage is from overtraining, you should first understand what overtraining means. According to acefitness.org, there are 10 signs to watch out for. Decreased performance, irritability, fatigue, increased effort during your workouts and chronic muscle aches or joint pain can be red flags. Additionally, frequent illnesses or infections, insomnia, loss of appetite, elevated heart rate and missed menstrual cycles can be indications of overtraining as well.
Joint Damage and Risks
While overtraining symptoms sound less than enjoyable, the long term risk of overtraining is the more important factor to consider. If overtraining is not addressed, you may be at risk for developing osteoporosis, leaving your joints and bones vulnerable to fractures and breaking. Additionally, ignoring the overtraining can encourage injury, and if your body does not receive the rest it needs, the same injuries can become repetitive and possibly reoccur through the duration of your athletic career. While brittle bones aren't necessarily fatal, they can lead to disability. For example, a spinal fracture may leave you hunched over, walking with a rounded back, and ultimately compressing your lungs and stomach, making it harder to breathe. Misshapen bones can make simple tasks like walking painful or difficult.
Treatment
If you suffer from an overtrained body, you should begin to reduce your activity level in both intensity and duration. Rest is crucial in helping heal injuries and treating the various symptoms of overtraining, such as insomnia and loss of appetite. Begin to introduce other styles of training so that your body can become conditioned overall rather than overusing certain muscle groups.
Diet
Having a healthful diet is just as important in protecting your joints as avoiding overtraining. Your daily dose of calcium, vitamin D, phosphorus and magnesium are important for building bones. Foods such as low-fat dairy, cheese, yogurt, pudding and green vegetables will supply your body with these vitamins and nutrients. Also be sure to intake the proper amount of calories for your training. Women should never dip below 1,200 calories per day, and men should never dip below 1,800.
