Top tips on preventing overtraining injuries

Overtraining injuries are common in all people who exercise from athletes to people training recreationally. They are caused by putting your body through more than it can handle for example by increasing the intensity of the exercise.

Signs you are overtraining:

  • Feeling nauseous after exercise
  • Increased resting heart rate
  • Feeling fatigued throughout the day
  • Abnormal muscle soreness
  • Decreased endurance and strength during training
  • Poor appetite
  • Lack of motivation
  • Insomnia
  • Mood swings during and after the workout session

Tips to prevent this:

  • Switch it up – you should only do 2-3 high intensity workouts a week. You can train different body parts on different days, for example a leg day on Monday, arm day on Tuesday.
  • Include rest days – days for your body and muscles to recover and re-strengthen after a tough work out is vital. If you don’t include these, you won’t see yourself making further progress as fast as your body will be pushed to its limits, increasing the risk of overtraining injuries. Every 2-3 days a rest day should be added to your workout routine. Making sure you have adequate sleep (6hrs+) every night is also key.
  • Try Flow state training – this involves a good balance between challenge and skillset. If the task is too easy, you will easily become bored, however if the task is too difficult you will eventually become demotivated to continue trying. Reaching a flow state serves as good motivation to carry on training as you see progress whilst also enjoying your work out session. You feel you have a sense of control over your workouts and slowly lose the self-consciousness aspect many people feel while training. A good start point to this type of training involves cardiovascular exercises such as running, cycling and swimming as you make progress constantly and it becomes more challenging as time goes on.
  • Eat well and have a balanced diet – without adequate nutrients, your body won’t have enough fuel for your next workout and recover from the previous one.  Limit sugary meals and eat more protein and healthy fats.
  • Stretch well- after exercising, it is very important to take time to stretch out the areas you have just worked out. Choose exercises that include a range of movements to the area of body you were working on and any areas that feel tight.
  • Drink lots and lots of water – dehydrated tissues are prone to injury as they struggle to gain nutrients necessary for healing and repair. Dehydrated tissues are less flexible and tend to accumulate waste products. Stay hydrated by drinking water. 

For tips and advice on how we can help you, please call our office to talk to a member of our team on 0330 335 1016, or alternatively please fill in the contact form and we will be in touch with you.

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Why choose Home Physio Group?

We are a dedicated team of Chartered Physiotherapists working exclusively in your home and providing the highest level of care. We recognise the importance of knowing that you are in safe hands and being looked after. With this is mind, our client management team are here to assist you every step of the way and will answer any questions you may have. We are passionate about helping you to reach your goals, relieve your pain, and improve your mobility.

The benefits of using our service include:

  • All our physiotherapists are hand-picked professionals with years of experience
  • We are registered with the Chartered Society of Physiotherapy (CSP) and Health & Care Professions Council (HCPC). All our physiotherapists are checked by the Disclosure and Barring Service (DBS) 
  • We will arrange visits in your own home (or care home or place of work) at a convenient time to you
  • We work at speed and do not have a waiting list
  • We offer daytime, evening and weekend appointments
  • Our team work closely with the country’s leading consultants and specialists in their field
  • You will always have the same physiotherapist visiting you at home
  • You can have as many visits as you require
  • Our fixed pricing structure can be provided in writing so that you can consider it in your own time
  • We believe there is no “one size fits all” approach to care. Your personalised programme and treatment strategy will be unique to you