The Harm of Overtraining in Adolescents

This is part two in our two-part series on overtraining.

If you have been following our blog, you are probably already familiar with overtraining and ways to prevent overtraining, especially endurance running and weightlifting.

In case you are tuning in for the first time, however, here is a summary of what you need to know:

• When we train, we stress our system and allow it to recover. This then allows our system to adapt so it can tolerate greater stress in the future. With any training program, there is a risk of overtraining.
• Overtraining involves a loss of balance between stress and recovery. Not only does this contribute to overuse injuries, pain syndromes, and decreased performance, but overtraining can also have negative physiological effects. It can contribute to altered hormone levels, systemic inflammation, immune system suppression, excessive fatigue, poor concentration, sleep disorders, and even depression.

While overtraining can affect anyone, some people are at higher risk than others.

Adolescents are at high risk for overtraining because of pressure for early sports specialization and increased opportunities to play on multiple sports teams (school, park district, travel, etc.).

Overtraining in adolescents is especially concerning because it can affect puberty, contribute to poor academic performance, and limit socialization. Furthermore, injuries sustained during adolescence, especially if not appropriately managed, can limit sports participation throughout high school, college, and even adult life.

The best treatment for overtraining is prevention.

The following formula is recommended for adolescents to avoid overtraining: hours trained per week < years old. That means, if Kevin is 12 years old, he should avoid playing more than 12 hours of baseball each week to help prevent overtraining and its potential negative consequences.

Relative rest for 6-12 weeks is recommended if overtraining syndrome is present in adolescents. During this period, it is crucial to allow the body adequate time to heal and reset. Then, as young athletes begin returning to the sport, they should gradually increase activity volume before increasing intensity. It is important to monitor for any signs of overtraining during this progression. If signs of overtraining reappear, then activity levels should be again modified to allow proper recovery.