The Harm of Overtraining

This is part one of a two-part series on overtraining.

Chicago is in marathon and triathlon season, which often means there is an influx of patients who come in with injuries due to overtraining.

As athletes try to increase their mileage and speed, they can fall prey to the common misconception that more exercise is always better. As a physical therapist, however, I frequently see injuries among athletes who try to increase their activity level more intensely than their bodies are ready.

While overuse tends to occur more frequently among endurance athletes, it can also occur among weightlifters: trying to increase the amount of weight lifted too quickly can lead to injury just as much as trying to reduce mile time can drastically. Athletes do not always account for the need for a proper diet and increased rest and hydration as activity increases.

A lack of any of these inhibits proper muscle repair, causing the athlete to be weaker and less efficient. In addition to muscle injury and stress fractures, overuse can cause increased fatigue, muscle atrophy, insomnia, irritability, digestive problems, and increased cortisol levels – and, most importantly, can lead to athletes enjoying exercise less.

So, how does one prevent overuse while maintaining a consistent training schedule? The answer is cross-training: a way to let the muscles you use during training rest while working on alternate muscle groups that are not being trained. Cross-training can prevent overuse injuries and improve athletic performance in general.

The Mayo Clinic recommends low-impact activities such as walking, biking, swimming, and water jogging to stay active while giving muscles a break.

A sample training schedule for a runner might include 4 days of running with 2 days of strength training; for weightlifters, it could involve lifting 4 days a week but spending 2 days adding cardio or yoga.

Cross-training and ensuring one follows a training schedule in which speed and distance (or repetitions and weights) are increased gradually helps keep athletes safe and healthy. Having an athletic off-day can mean that your body needs a day off – being in tune with what your body is telling you will help prevent overuse injuries and make you a better athlete.