Category Archives: Overtraining Syndrome

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9 Tips to Self-Treat Posterior Tibialis Pain

If you have pain along the inside (medial) portion of your ankle or even the arch of your foot, you may have posterior tibialis pain. Posterior tibial tendon dysfunction (PTTD), also known as posterior tibial tendon syndrome or tibialis posterior syndrome, can develop into a tibialis posterior tendon insufficiency which causes a fallen arch. In fact, Posterior tibialis insufficiency is one of the most common reasons for adult acquired flatfoot.

The posterior tibialis muscle is a particularly important muscle as it is used in plantar flexing the ankle (pointing the ankle/toes downward) and inverting the ankle (rolling it inward). More importantly, its role is to support the arch of the foot. Injury to this muscle is common for those that love to stay active and is common in sports with higher impact.

Posterior tibialis dysfunction can be associated with traumatic injury, such as a fall. It typically develops over time depending on your risk factors and the strain your foot has taken. PTTD is almost always progressive in nature. It begins with pain in the ankle, and then progresses to a more serious condition, such as a falling of the arch. When left untreated, this can cause adult acquired flatfoot. A fallen arch is also a common cause of plantar fasciitis.

Risk factors for posterior tibial tendon dysfunction (PTTD) include:

  • It is more common in women.
  • Those who are 40 years or older.
  • Obesity.
  • Hypertension (high blood pressure).
  • Diabetes.
  • Flat feet (sometimes called over pronation).
  • Poorly fitting or worn out shoes.
  • Poor mobility in the first (great) toe.
  • Weak ankle muscles (particularly, the posterior tibialis or the foot intrinsic muscles that help to support the arch of the foot).
  • Weakness in the hip, pelvic, and/or core muscles can lead to faulty gait mechanics.
  • A change in running surfaces or environments. This is most evident when transitioning from a softer running surface, such as dirt, to a concrete running track or running downhill. This causes overuse or overtraining of the tendon.
  • Training overload. Performing too high of training intensities and volumes. This overuse or overtraining of the tendon causes inflammation, swelling, and pain. 

Symptoms of PTTD:

  • Pain is typically located along the length of the tendon (which is located on the inside of the foot and ankle near the bump known as the medial malleolus). Pain may also occur in the foot where the tendon attaches to the navicular bone near the arch of the foot.
  • The area around the tendon is usually red, warm, and swollen due to an active inflammatory process.
  • Pain located along the tendon is worse with activity. The higher the impact, the worse the pain.

As the condition worsens, the arch will begin to flatten. The ankle and foot begins to roll in as the toes move outward with each step. In advanced cases, a person will often compensate by having the entire lower leg roll outward which often leads to knee, hip, and low back pain.

Once the arch has fallen, pain is more commonly felt on the outside of the ankle (as the posterior tibialis tendon has usually ruptured at this point).

9 Tips to Self-Treat Posterior Tibialis Pain:

Initial treatment.

This condition typically begins as an overuse syndrome with an active inflammatory cycle occurring. The initial course of treatment includes RICE, which stands for Rest, Ice, Compression, and Elevation.

Self-mobilize the tissue.

Be sure to mobilize the tissue in and around the shinbone (tibia). You could also use a tennis or lacrosse ball to aggressively work out the tissue along the shin (as demonstrated in Posterior Tibialis Tendon Dysfunction Exercises). Take care not to be too aggressive when mobilizing the posterior tibialis tendon initially or you may make the pain worse. Instead, initially focus on any other mobility and myofascial restrictions in the lower legs. Utilize a foam roller to address any lower leg tightness or restrictions. I tend to use the foam roller for the larger parts of the leg including the thigh, back of the leg, calves, and buttock muscles. Please refer to Lower Extremity Mobilizations using a Foam Roll.

Strengthen your foot and ankle complex.

Weakness in the foot and ankle muscles is a major risk factor in developing PTTD. I recommend initiating a complete ankle and foot strengthening protocol (as demonstrated in Posterior Tibialis Tendon Dysfunction Exercises).

Improve your balance.

Poor balance is often associated with muscle weakness in the foot and ankle as well as the knee and hip musculature. Weakness and balance deficits can lead to poor foot mechanics, which can lead to excessive strain on the posterior tibialis tendon. Practice balancing on one foot.

If you change running surfaces, progress slowly.

If you typically run on softer surfaces, such as dirt or a running track, progress carefully and slowly to running on a harder surface (like concrete). Over all, softer running surfaces are better for your body. If your job requires that you stand on a hard surface, adding a foam pad or rubber mat can decrease the strain on your foot and arch.

Avoid training overload.

Don’t progress your training volume and/or intensity levels too quickly. PTTD is most commonly diagnosed as an overuse injury. Proper training is very important to avoid overloading your body. Improper progression of training volume and/or intensity can easily lead an overuse injury like PTTD, Achilles tendinitis or other lower extremity injuries.

Add an orthotic.

Additional foot control is often needed to normalize gait mechanics. Many running stores sell an over-the-counter orthotic such as Superfeet Blue Premium Insoles. The blue tends to fit most feet, but a variety of options are available for customization. In my experience, these insoles can last 1,000 to 1,500 miles easily.

In this video, Taping for Posterior Tibialis Tendon Dysfunction (PTTD), I demonstrate a taping technique for supporting the arch and the bottom of the foot for those suffering from PTTD.

If you continue to experience pain related to your foot or footwear, then you may need to consult with a physical therapist that specializes in feet and orthotics. A custom orthotic may be necessary to correctly support your foot and insure proper foot mechanics. Seek assistance from a professional who is a runner and has experience with treating other runners.

Immobilization.

Sometimes you may need to wear a walking boot in order to immobilize the foot and ankle complex to allow the tendon to heel. In very severe cases, you may need to completely avoid all weight bearing activities. Please seek instruction from your medical physician. If the condition worsens, it’s pertinent to intervene prior to tendon failure.

Ask for help.

If you’re still experiencing pain after implementing these self-treatment strategies, then it may be time to seek additional help. If you are not progressing after 3-4 weeks of implementing these treatment options, speak to your medical professional. Do not take this condition lightly. Other medical conditions can mimic or be associated with PTTD. Your medical physician or physical therapist can help to determine if your pain is associated with a stress fracture, plantar fasciitis, shin splints or another condition. Your physician could also prescribe a stronger anti-inflammatory medication if necessary.

The American Physical Therapy Association offers a wonderful resource to help find a physical therapist in your area. In most states, you can seek physical therapy advice without a medical physician’s referral (although it may be a good idea to seek your physician’s opinion as well).

What has helped you the most to self-treat posterior tibialis pain? Please share your tips!

If you have a question that you would like featured in an upcoming video or blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com. In case you haven’t already, be sure to subscribe to my e-mail list and YouTube channel as well as join our community on Facebook by following The Physical Therapy Advisor!

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How to Self-Treat a Calf Strain/Pull

https://www.marathontrainingacademy.com/calf-strain-pull

Marathon Training Academy

April 20, 2021

In this guest post for Marathon Training Academy, I address the factors that increase your risk of developing a calf strain/pull. You will learn how to recognize the symptoms and how to self-treat this condition so you don’t lose too much time with your training. Continue Reading

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Getting in Shape while Avoiding Overuse Training Syndrome (OTS)

New Year…New You! With the beginning of a new year comes the drive to want to do something different and better than the previous year. Resolutions, new changes, new outlooks, and new workout routines are on the top of many people’s resolution list for the new year.

Getting in shape is important for your physical and mental health, but as with everything, you can do too much. As we get into our new routines with fresh motivation, we push ourselves harder–we run faster, swim further, and lift more. Yet while our new workouts may seem outwardly healthy, we may actually be doing ourselves harm in the long run.

Why? For some of us, the exercise routines we have been inspired to take on have turned from ‘healthy’ to ‘unbalanced’. It may be that we progressed too fast or our volume or intensity of training is too high for our present conditioning.

More commonly, there was not enough attention put into the recovery portion of training. In other words, as we’ve pushed ourselves on the court, in the pool or on the bike, we’ve lost track of our personal limits. We’ve fallen prey to what is generally called Overuse Training Syndrome (OTS). It’s also referred to as Overtraining Syndrome.

Overuse Training Syndrome is pretty much exactly what it sounds like: it occurs when the body is pushed too far during exercise and/or training–over and above its limits for too long–thereby causing it to lose its ability to recover in a sustainable and safe way. For obvious reasons, this wreaks havoc on both your health and your training routine, not to mention to your mental endurance. The training cycle should consist of a balance of training, recovery, and then adaptation. Too much training and not enough recovery means no adaptation and in the case of OTS, a regression of health and training status.

Overtraining typically leads to worsening performance and results. Unfortunately, the most common reaction to OTS is an even greater commitment to training harder, faster, and more often. The effects typically end in disaster.

Overuse Training Syndrome (OTS) Symptoms:

  • OTS makes you tired–not in the traditional ‘good workout sense’, but fatigued in a way that throws your training and muscle wellness off balance. This type of exhaustion is often confused with a sense of demotivation or laziness, thus leading many people to push-through and push harder. Sadly, this approach does a lot more harm than good as it delays recovery for longer periods which places even more stress on your overall health, stamina, fitness, and body. This is typically due to over fatigue in either the sympathetic or parasympathetic nervous system depending on your most common form of exercise/training.
  • OTS feels a little like the flu: a dull aching in your muscles and joints, lightheadedness during exercise, slight nausea, and overall grumpiness follows its onset. In general, OTS leads to the lessening of enjoyment during exercise as your goals aren’t met and your motivation declines. OTS is thus mentally and physically debilitating. Yet apart from fatigue and an overall dampening to your exercise routine, OTS and its resultant drive to push harder and faster may actually lead to a number of serious and harmful consequences.
  • Exercising too much and pushing certain areas of your body to the brink and beyond often leads to disturbances which may cause short and long term damage. Examples of these types of injuries include: tendinitis; carpal tunnel syndrome; plantar fasciitis; and patellofemoral pain. Indeed, if the names don’t scare you away, then the pain associated with these conditions will.
  • Perhaps more common when it comes to OTS are symptoms you may in fact already be experiencing. These include insomnia, elevated heart rate, appetite loss, decreasing muscle mass, dwindling performance, and muscle soreness. None of these symptoms are particularly enjoyable. While you may think that exercise may actually alleviate the symptoms, the truth is that increased activity will only worsen them exponentially.

So, what can you do? You love training, your routine is magnificent, and you’ve finally mastered the art of waking up early enough to get the right amount of activity in before work. How could you possibly change anything at this point?

It’s time to start being very honest with yourself. Exercise is wonderful for you, but too much of it may actually be putting you at a disadvantage. The key is–as with so much in life–balance. It’s very important to balance the duration, type, and pace of your routines in order to make sure that no one part of your body is constantly under fire.

Although it may be difficult to accept at first, rest is just as important as exercise. It’s absolutely crucial that you give your body time off to recover and rest. This will allow your muscles to repair themselves, your joints to heal, and your endurance to be prolonged. The training cycle should consist of the right balance of training, recovery, and then adaptation.

Working out is as much about the ability to listen to your body as it is to push it to be its best. Adding a rest day (or two) to your week will actually be more beneficial to your workout than skipping them. As an extra bonus, you can sleep a bit later on those days! Balancing exercise and rest is the most effective way of staving off the risks associated with Overuse Training Syndrome. Knowing how to do this is, however, tricky for many of us.

For more information on overtraining, be sure to check out my 12 Tips to Prevent Overtraining Syndrome and 10 Tips to Self-Treat Overtraining Syndrome. In addition, you can find more recovery tips in Muscle Cramping & Spasms – Treatment Options.

AVAILABLE NOW ON AMAZON!

If you are interested in a more thorough look at Overtraining Syndrome and how to use overreaching as an effective training tool, be sure to check out my book on Amazon, Preventing and Treating Overtraining Syndrome. I show you how to recognize the risk factors and symptoms of OTS. You’ll learn how to utilize prevention strategies to help you develop a personal training strategy that will allow you to push past your limits and prior plateau points in order to reach a state of what is known as overreaching (your body’s ability to “supercompensate”). This will speed up your results, so that you can train harder and more effectively than ever before! In addition, learn how to use the foam roller (complete with photos and detailed exercise descriptions) as part of a health optimization program, recovery program, rest day or treatment modality.

Nothing can derail your best laid training plans and goals like an injury or suffering from OTS! If you develop OTS, you will need to take specific steps to speed up your recovery in order to prevent injury and return to a normal training schedule. Be sure to check out my book today in either paperback or on Kindle!

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My Top 3 Most Popular Posts of 2018!

As 2018 comes to a close, more and more people are realizing the value of taking control of their health care and personal well-being.  In today’s health care environment, we all need to learn how to treat common aches and pains proactively instead of reactively.  We must get to the root of the issue instead of placing a Band-Aid over it.  We must realize that our individual health is our responsibility.  We cannot rely on others to make decisions for us.  Our present health care system in America is not designed to help you optimize your health–that is your job!   

The purpose of The Physical Therapy Advisor is to help people like you to take control of your health and to save money by learning how to safely self-treat and manage common musculoskeletal, neurological, and mobility related conditions safely and effectively.

My Top 3 Most Popular Posts of 2018:

  1. Does Kinesiological Tape Really Work? – You will learn what can you use Kinesiological tape for and how exactly it works.  You’ll discover why it’s best used in combination with other interventions (such as manual therapy based techniques and exercise).
  2. How to Use an Exercise Ball to Improve Posture and Treat Shoulder, Neck, and Back Pain – Poor posture (due to poor thoracic mobility) and poor scapular muscle strength are often major contributors to neck, shoulder, and upper back pain.  In this video post, I demonstrate how to perform I’s, T’s, and Y’s exercises on an exercise ball in order to address lower and mid trapezius and scapula muscle weakness.
  3. How to Prevent Overtraining Syndrome (OTS) – You will discover why Overtraining Syndrome (OTS) not only impedes your immediate performance, but it also substantially increases your risk of injury.  Implement these recommended prevention strategies in order to avoid OTS while keeping your training at a high level.  Also, be sure to check out my book, Preventing and Treating Overtraining Syndrome.

2018 has been an exciting year!  Thank you for supporting The Physical Therapy Advisor!  I look forward to serving you in 2019!  If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com.  In case you haven’t already, be sure to subscribe to my e-mail list and join our community on Facebook by liking The Physical Therapy Advisor!

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How to Avoid Overtraining as a Long Distance Runner

http://marathontrainingacademy.com/how-to-avoid-overtraining-as-a-long-distance-runner

Marathon Training Academy

May 30, 2018

In this podcast interview with Angie Spencer (RN and Certified Running Coach) and Trevor Spencer (co-host of the Marathon Training Academy Podcast), we discuss Overtraining Syndrome (OTS) and how it differs from an overuse injury, the top mistakes we see runners make in regards to training and recovery, and answer questions from runners.

In this episode, we speak with Dr. Ben Shatto about overtraining, which is a leading cause of injury and burnout in long distance runners.  Listen to the podcast

Disclaimer:  This blog post and podcast are not meant to replace the advice of your doctor/health care provider, or speak to the condition of one particular person but rather give general advice.

Preventing and Treating Overtraining Syndrome by Ben Shatto, PT, DPT, OCS, CSCS (2017)

ARE YOU STRUGGLING TO MAKE PROGRESS WITH YOUR TRAINING?  ARE YOU UNABLE TO RECOVER FROM YOUR TRAINING OR AN INJURY AS FAST AS YOU HAD ANTICIPATED?

If you’re feeling tired and burned-out, you may be suffering from Overtraining Syndrome (OTS) which usually starts with muscle soreness and a feeling of fatigue.  Then it quickly progresses into a case of OTS or even injury.  Overtraining can occur when the intensity and/or volume of exercise becomes too much for the body to properly recover from.  It’s always best to prevent OTS rather than attempt to recover from it.  Overtraining Syndrome can be dangerous and severely limit your ability to train.  It also significantly increases your risk of injury.

How can you continue to train hard and avoid the associated poor performance, illness, and injury that can result in lost training days and opportunity?

Nothing can derail your best laid training plans and goals like an injury or suffering from OTS!  If you develop OTS, you will need to take specific steps to speed up your recovery in order to prevent injury and return to a normal training schedule.

I show you how to recognize the risk factors and symptoms of OTS.  You’ll learn how to utilize prevention strategies to help you develop a personal training strategy that will allow you to push past your limits and prior plateau points in order to reach a state of what is known as overreaching (your body’s ability to “supercompensate”).  This will speed up your results, so that you can train harder and more effectively than ever before!  In addition, learn how to use the foam roller (complete with photos and detailed exercise descriptions) as part of a health optimization program, recovery program, rest day or treatment modality.  Let’s get started!

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Tips for Avoiding Injury and Overtraining Syndrome (OTS)

Injury is often associated with Overtraining Syndrome (OTS) or a direct result of it.  Overtraining can occur when the intensity and/or volume of exercise becomes too much for the body to properly recover from.  Many common training injuries are directly associated with OTS.  It’s always best to prevent OTS rather than attempt to recover from it.  OTS usually starts with muscle soreness and a feeling of fatigue.  Then it quickly progresses into a case of Overtraining Syndrome or injury.

Warning signs include:

  • Fatigue (mild to severe)
  • Muscle and body achiness and soreness
  • A sudden drop in performance
  • A drop in strength
  • A drop in cardiovascular endurance
  • Insomnia or excessive sleepiness
  • Illness due to a drop in your immune function
  • Irritability and moodiness
  • Depression and a loss of enthusiasm for activities (such as training)

Proper recovery is critical to avoiding injury and OTS.  Every recovery protocol should include a multifaceted approach that incorporates strategies to positively affect the muscular, nervous, and hormonal systems.  This includes proper nutrition, getting adequate sleep, cross training, and implementing self-care modalities (such as mobility band use and foam roller use).

Focus on your Recovery Nutrition

Your body’s ability to train harder and recover faster is not just about the exercises performed.  It should also be centered on the fuel you put in your body.  Your body cannot perform optimally, recover adequately or heal from injury properly without adequate nutrition.

The majority of your diet should be from real food.  My personal belief is that food which is minimally processed, organic and/or home grown is likely to have a higher nutrient load and will therefore be healthier for you.  Your body simply cannot heal and recover quickly or adequately when substandard fuel “food” is consumed.

I am a believer in supplements although you must choose wisely.  Your dietary belief system, genetics, and the type of exercise and/or activity (such as running) that you mainly participate in will determine which supplements may work best for you.

When choosing supplements, I tend to gravitate toward supplements that can enhance performance, improve recovery, stabilize blood sugar, and reduce systemic inflammation.  The ultimate goal with supplements is to aid your body in improving health and/or performance.  Try to choose the most natural products as possible and experiment to see what works best for you.  Look for supplements that don’t contain extra fillers, sweeteners or additives.

Get Adequate Sleep

On average, we need six to eight hours of sleep each day.  The harder you train, the more rest you need to insure proper recovery.  As you approach a state of overtraining, sleep quality tends to decline.  Consider napping daily.  Many of the country’s top collegiate athletic centers are adding special napping or quiet rooms to their large training centers as more and more trainers realize sleep is critical for recovery.

Hard and prolonged training can deplete one’s body of much needed minerals and macro nutrients.  Most of us are deficient in the amount of magnesium we consume on a regular basis.  Magnesium is a critical nutrient that not only helps to reduce muscle soreness, but also helps you to get a better night of rest.  I choose to take a magnesium supplement nightly before bed.  Mag Glycinate in its oral form is the most highly absorbable.  Otherwise, eat foods, such as spinach, artichokes, and dates, which are higher in magnesium.

Cross Training

Regardless of your sport or athletic endeavor of choice, cross training is an important component in preventing injury and promoting recovery.  Implement cross training in your typical training cycles as a method to limit your risk of injury.  Cross training can also make your training more enjoyable as it keeps your body stimulated and ready for improvement.

Cross training can also be the perfect time to spot train your weak areas.  Work on your mobility and balance as a prevention technique for areas that are prone to injury.  If you have a history of low back pain or a prior knee injury, utilize this time to single out all those weak areas in an effort to prevent injury in the future.

Actively Manage your Aches and Pains 

Be proactive when you start to feel those aches and pains creep up by initiating a self-treatment protocol right away.  It’s always easier to prevent an injury from occurring rather than treating one.

Use a foam roller after exercise in order to speed up your recovery time and decrease the risk of muscle soreness or restriction.  Learn how to self-mobilize by using treatment techniques including mobility bands and cupping.  Don’t underestimate the value of a stretching session or practicing yoga.  You may also consider seeing a masseuse for regular body work.

Overtraining Syndrome can be dangerous and severely limit your ability to train.  It also significantly increases your risk of injury.  Nothing can derail your best laid training plans and goals like an injury or suffering from OTS!  If you develop OTS, you will need to take specific steps to speed up your recovery in order to prevent injury and return to a normal training schedule.

AVAILABLE NOW ON AMAZON!

In my book, Preventing and Treating Overtraining Syndrome, I show you how to recognize the risk factors and symptoms of OTS.  You’ll learn how to utilize prevention strategies to help you develop a personal training strategy that will allow you to push past your limits and prior plateau points in order to reach a state of what is known as overreaching (your body’s ability to “supercompensate”).  This will speed up your results, so that you can train harder and more effectively than ever before!  In addition, learn how to use the foam roller (complete with photos and detailed exercise descriptions) as part of a health optimization program, recovery program, rest day or treatment modality.

Discover how you can continue to train hard and avoid the associated poor performance, illness, and injury that can result in lost training days and opportunity!

CLICK TO LEARN MORE

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What is Overreaching?

Overreaching is a training strategy used to build strength and/or performance.  It describes an acute training phase where you temporarily increase the training volume, load and/or intensity as part of a specific training strategy to gain a specific training outcome.  Overreaching can be an effective and important part of a training cycle when properly programed.  It typically results in additional fatigue and soreness.  Upon recovery, the desired outcome is an obvious improvement or “supercompensation” in that specific sport or activity.

When used appropriately, overreaching is an important component of high-quality training although there is the potential of developing Overtraining Syndrome (OTS).  Overreaching is an advanced training concept and should not be utilized by novice individuals regardless of the sport or activity overreaching is occurring in.

Why risk Overtraining Syndrome (OTS) to incorporate Overreaching into your training?

  • Overreaching helps your body to perform the extra steps needed to produce more results in a shorter period of time.
  • Overreaching helps you to “shock” the body in order to get results by shortening the time (days to weeks) in which you push yourself to a state of being nearly overtrained before backing off.  This is more than the typical overload you are attempting with regular training.
  • Supercompensation occurs as you push yourself right up to your limit.  This allows you to surpass prior limits for short periods of time.  It may help you advance your training to a higher level.
  • Quality intermediate to advanced training plans incorporate a stair step increase in performance with 3-4 intermittent bouts of overreaching throughout a typical periodized training year.  Make sure that your training plan is right for you.

Tips to help you safely overreach:

Do not attempt if you are a novice.  Overreaching is an advanced technique for intermediate to advanced individuals.

  • A planned and programmed overreaching session should last no longer than 1-2 weeks.
  • Increase your training and/or intensity and/or volume tactically and strategically, but not more than 40%.
  • Watch for symptoms of Overtraining Syndrome.  Symptoms may include becoming fatigued sooner during the workout or experiencing excessive fatigue or soreness.  Depending on how much longer in the phase you need to progress, you may need to discontinue your overreaching training plan and initiate your recovery protocol.
  • During the overreaching cycle, extra care and planning should be taken so you can work hard at recovery between each bout of exercise.  Specific recovery strategies are outlined in my book, Preventing and Treating Overtraining Syndrome.
  • Once your recovery time is over, continue with your training plan.  Take note of where you are and how you feel in your training.  If you are feeling good and are demonstrating improvement, adjust your training plan by appropriately tapering up the volume and/or intensity to match your added gains.  This is how supercompensation can help your training and performance reach new levels.

Overreaching can be an excellent method to speed up and more quickly advance in your training.  However, there is the risk of overdoing and developing Overtraining Syndrome (OTS).  Overreaching should be performed carefully and thoughtfully as part of a complete training plan.  Overreaching should always be followed with an equally thought out rest and recovery protocol.

Discover how to best utilize overreaching as a powerful training strategy so that you can continue to train hard and avoid the associated poor performance, illness, and injury that can result in lost training days and opportunity!

AVAILABLE NOW ON AMAZON!

In my book, Preventing and Treating Overtraining Syndrome, I show you how to recognize the risk factors and symptoms of OTS.  You’ll learn how to utilize prevention strategies to help you develop a personal training strategy that will allow you to push past your limits and prior plateau points in order to reach a state of what is known as overreaching (your body’s ability to “supercompensate”).  This will speed up your results, so that you can train harder and more effectively than ever before!  In addition, learn how to use the foam roller (complete with photos and detailed exercise descriptions) as part of a health optimization program, recovery program, rest day or treatment modality.

BUY NOW

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How to Self-Treat Overtraining Syndrome (OTS)

Overtraining Syndrome (OTS) can affect any athlete in any sport or at any level from high level CrossFit athletes to high school cross country runners as well as professional athletes, weekend warriors, and weekend race enthusiasts.  People of all ages are training harder and longer than ever before with wonderful results!

However, sometimes even the best of intentions can lead to not so desirable consequences.  OTS usually starts with muscle soreness and a feeling of fatigue.  Then it quickly progresses into a case of Overtraining Syndrome or injury.  Overtraining can occur when the intensity and/or volume of exercise becomes too much for the body to properly recover from.  For my tips and strategies to prevent OTS, please refer to How to Prevent Overtraining Syndrome (OTS).

Overtraining Syndrome will significantly impede your performance, and it frequently leads to a serious injury.  In OTS, your body isn’t able to adequately handle or adapt to the high volume and intensity of exercise that you are performing.  If you develop OTS, you will need to take specific steps to speed up your recovery in order to prevent injury and return to a normal training schedule.

Depending on the duration of symptoms and the severity of the case, OTS is a serious condition which can typically take from weeks to months to recover from.  OTS not only affects the muscular system, but also the circulatory system, the nervous system, and the hormone regulation system.  Use the following tips and strategies in your recovery.

How to Self-Treat Overtraining Syndrome (OTS):

Rest

One of the first and primary treatments for OTS is to rest.  More rest is required the longer the overtraining has occurred.  Therefore, early detection is critical.  If the overtraining has only occurred for a short period of time (such as three to four weeks), a brief three to five days of rest may be sufficient while implementing the following treatment strategies.  After the rest days, one must slowly taper back into training at a lower training volume until recovery is complete.

Cross train

Opt for an alternate form of exercise (like Tai Chi) to help prevent exercise withdrawal syndrome.  However, don’t try to substitute more workouts in one sport in order to compensate for rest in another.  This will only worsen the symptoms of OTS, which affects both the parasympathetic (PSN) and sympathetic nervous system (SNS).

Acupuncture

Incorporating acupuncture into your recovery process can be very beneficial.  Acupuncture can help to address a multitude of conditions which affect the nervous, muscular, and hormonal systems.  All three systems should be addressed during the recovery process.  Along with many of my clients, I have experienced wonderful results with acupuncture.  I highly recommend an acupuncturist who specializes in sports medicine and has experience treating athletes.  During acupuncture sessions, you can take time to specifically work on intentional relaxation and meditation which has the added benefit of addressing the nervous and hormonal systems.

Seek help early

If you are experiencing chronic aches or pain or are struggling with an aspect of your training, seek help immediately.  A healthy lifestyle is a lifelong pursuit.  If you are injured or not enjoying an activity, you will not stay engaged or motivated in the long term.  Seeking advice specifically from an experienced coach, physical therapist or physician can be beneficial.

Decrease the stimulants

It is important to take steps to help both the nervous and hormonal system re-regulate and rejuvenate.  Often with OTS, the adrenals become overtaxed and the level of cortisol (a stress hormone) is too high.  Intake of stimulants, such as caffeine, tends to worsen the condition.  Caffeine can be found in many pre-work out supplements, running gels, soda, coffee, and tea as well as some over the counter (OTC) medications.

Eat healthy

A healthy diet is critical to avoid injury.  Your body tissue needs nutrients to be able to perform at a high level.  In many cases of OTS, I encourage that you consume a higher fat diet to help your body’s hormonal system re-regulate.  Also, adequate protein intake is necessary to support muscle health and development.

Hydrate more frequently

The human body is primarily made of water, which is critical for all body functions.  In the case of OTS, I highly encourage you to hydrate more frequently during recovery.  Adequate water intake is critical to avoid dehydration which can negatively affect your training.  Dehydrated tissues are prone to injury as they struggle to gain needed nutrients to heal and repair.  Dehydrated tissues are less flexible and tend to accumulate waste products.  Stay hydrated by drinking water.

Supplement

Appropriate supplementation can be a highly effective method to get back to training more quickly by insuring your body has the nutrients it needs to properly and quickly recover.

Overtraining syndrome can be dangerous and will severely limit your ability to train.  It also significantly increases your risk of injury.  A recovery protocol should include a multifaceted approach that incorporates strategies to positively affect the muscular, nervous, and hormonal systems.

Nothing can derail your best laid training plans and goals like an injury or suffering from OTS!  If you develop OTS, you will need to take specific steps to speed up your recovery in order to prevent injury and return to a normal training schedule.

AVAILABLE NOW ON AMAZON!

In my book, Preventing and Treating Overtraining Syndrome, I show you how to recognize the risk factors and symptoms of OTS.  You’ll learn how to utilize prevention strategies to help you develop a personal training strategy that will allow you to push past your limits and prior plateau points in order to reach a state of what is known as overreaching (your body’s ability to “supercompensate”).  This will speed up your results, so that you can train harder and more effectively than ever before!  In addition, learn how to use the foam roller (complete with photos and detailed exercise descriptions) as part of a health optimization program, recovery program, rest day or treatment modality.

Discover how you can continue to train hard and avoid the associated poor performance, illness, and injury that can result in lost training days and opportunity!

BUY NOW

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How to Prevent Overtraining Syndrome (OTS)

If you exercise or participate in any sport, then you have likely had some experience with Overtraining Syndrome (OTS).  It usually starts with extra muscle soreness and a feeling of fatigue.  These symptoms can quickly morph into a serious case of Overtraining Syndrome. OTS can ruin your ability to effectively train, compete or even exercise for weeks, months and in some extreme cases, even years.

Although not well understood yet, research indicates there are two forms of OTS.  One affects the sympathetic nervous system (SNS).  The other primarily affects the parasympathetic nervous (PNS).  Sympathetic OTS tends to affect sprint or power athletes.  The resting heart rate tends to be elevated in the sympathetic form.  Parasympathetic OTS tends to affect endurance athletes.  In the parasympathetic form, the heart rate is even more decreased than typically found in endurance athletes.

To effectively train at a high level one must avoid Overtraining Syndrome.  It not only impedes your immediate performance, but it also substantially increases your risk of injury.  Injury is one of the most common reason people do not meet their training and exercise goals. To train at a high level, you must put as much emphasis on your recovery protocol as your actual training plan.  Your recovery routine should be an intentional and a multifaceted approach.

How to Prevent Overtraining Syndrome (OTS):

Monitor heart rate variability

Another potential warning factor for Overtraining Syndrome is heart rate variability (HRV).  It is simply the variation in the time interval between heartbeats.  HRV is affected by stress, hormone changes, and changes in the sympathetic or parasympathetic system.  A reduced HRV is a sign of OTS.  The higher the HRV, the more capable your nervous system is able to adapt to stress.

Active recovery

Every day shouldn’t be an intense training day.  As part of your training cycles, be sure to include time to participate in other activities to help the body to recover and rejuvenate.  Participate in a yoga class, take a leisurely bike ride or take a walk in the park.

Proper periodization

You cannot and should not train at a super high intensity all year long.  Your work volume needs to be properly periodized.  Well-balanced gradual increases in training are recommended.  Be sure your training plan varies the training load in cycles with built in mandatory rest phases throughout the year.

Taper up the training volume appropriately

The 10 Percent Rule is a guideline that many fitness experts use to help athletes (of all levels) avoid injury while improving performance.  Many cases of OTS can be attributed to increasing the intensity, time or type of activity too quickly.  The 10 Percent Rule sets a weekly limit on training increases.  The guideline indicates not to increase your activity more than 10 percent per week.

Rest more

Your body must rest in order to grow and develop.  Training every day is not the best way to improve.  It can lead to injury and burn out.  Take a rest day and have fun.  Sleep more.  Proper programming includes mini cycles with an off season as well as active rest cycles in between heavy load and heavy volume training cycles.  Don’t fear rest, embrace it!

Eat healthy

Your body tissue needs nutrients to be able to perform at a high level.  Avoid processed food as much as possible.  Limit sugary food and add more protein and healthy fat in your diet.  Maintaining a diet with adequate healthy fats is essential in providing the nutrients to support all hormone function in the body as well as support the brain and nervous system.  Adequate protein intake is necessary to support muscle health and development.

Stay hydrated

The human body is primarily made of water, which is critical for all body functions.  Adequate water intake is critical to avoid dehydration which can negatively affect your training.  Dehydrated tissues are prone to injury as they struggle to gain needed nutrients to heal and repair.  Dehydrated tissues are less flexible and tend to accumulate waste products.  Stay hydrated by drinking water.  Try to avoid beverages that contain artificial sweeteners or chemicals with names you can’t spell or pronounce.

Supplement

Appropriate supplementation can be a highly effective method to help prevent OTS.  The use of proper supplementation can help your body get the nutrients it needs to support the healing and recovery process.  I take certain supplements during times of heavy training volume or when I am in a phase of overreaching.  I also take them intermittently to help prevent injury or heal from one.

If you begin to experience any symptoms of OTS, be proactive about modifying your training.  It is important to objectively measure your training routine and make adjustments before you become sick, overtrained or injured.  Nothing can derail your best laid training plans and goals like an injury or suffering from OTS!  If you develop OTS, you will need to take specific steps to speed up your recovery in order to prevent injury and return to a normal training schedule.

AVAILABLE NOW ON AMAZON!

In my book, Preventing and Treating Overtraining Syndrome, I show you how to recognize the risk factors and symptoms of OTS.  You’ll learn how to utilize prevention strategies to help you develop a personal training strategy that will allow you to push past your limits and prior plateau points in order to reach a state of what is known as overreaching (your body’s ability to “supercompensate”).  This will speed up your results, so that you can train harder and more effectively than ever before!  In addition, learn how to use the foam roller (complete with photos and detailed exercise descriptions) as part of a health optimization program, recovery program, rest day or treatment modality.

Discover how you can continue to train hard and avoid the associated poor performance, illness, and injury that can result in lost training days and opportunity!

BUY NOW