Athletes can develop overtraining syndrome. The main symptoms are fatigue and a declining physical performance.
How can we avoid overtraining, and still get the most out of an exercise program? The specific answer depends on the individual. Yet one general solution is appropriate for all: Balance your training and recovery.
What changes when we overdo exercise training?
Exercise performance declines when we over-train. It is frustrating, especially for competitive individuals. And studies confirm that hormonal and inflammatory changes make exercise feel more effortful.
- Growth Hormone: The most consistent finding among overtraining studies is a reduction in Human Growth Hormone. This hormone may help us build muscle, so Growth Hormone is crucial for exercise adaptations!
- Cortisol: Several studies point to higher cortisol during overtraining, though not all athletes may experience it. As a stress-related hormone, cortisol helps us cope with challenges. But when cortisol remains elevated, it impairs memory and can depress mood.
What does a balanced program look like?
When you think of recovery, you may be tempted to simplify it down to time. Yes, we need time to recover. Other crucial elements are also needed:
- Nutrition: Every workout you complete relies on many vitamins and minerals. Vitamins and minerals are used by the cells of your body to produce energy. As you recover, your body will heal your muscles, delivering the building blocks to grow. This also demands excellent nutrition, especially protein. Studies suggest that athletes tend to eat less overall calories than their bodies need. And most female athletes do not consume enough carbohydrates or iron to replenish their bodies. Without adequate fuel, active people may notice low workout motivation and slower workout recoveries, which are particularly common in endurance athletes and distance runners.
- Sleep: One of the most important elements of daily health is sleep. Without adequate sleep, your body will have prolonged inflammation periods that slow your workout recoveries. Athletes often have sleep impairments during intense training and competition, and it hinders their performance. Even if you sleep over 7 hours a night, research suggests that extending your sleep time by 30 minutes to one hour can benefit athletic performance. It is best to stick to a pre-bed ritual. See your physician to address any sleep concerns, especially if you snore or have sleep apnea as these reduce the restorative benefits of sleep.
- Stress: Even though exercise can alleviate some stress-related issues, exercise itself is a type of stressor. If your daily life includes major challenges, such as grief, loss, or interpersonal conflict, consider a lighter workout plan until your energy and motivation recover. Higher stress is often reported in athletes after injury, due to time constraints, and based on a desire to remain highly competitive.
What about Massage Therapy?
Massage therapy isn’t just relaxing, it may actually improve recovery from exercise. Recent studies show that massage can help reduce delayed onset muscle soreness (DOMS), improve blood flow, and support faster muscle recovery after intense workouts.
Some research has even found that post-exercise massage may reduce inflammation markers and improve muscle function within 24–72 hours after training. That means athletes may be able to return to training sooner and perform better in their next session.
In short: massage therapy may help support recovery and protect against the performance drops we see with overtraining.
What’s Better: Full Body or Targeted Massage?
This question comes up a lot. Should athletes choose full body massage or is a targeted massage better for recovery?
The truth is, both can help. It just depends on what your body needs.
Full Body Massage: Best for Stress and Overall Relaxation
If you feel tense all over, a full body massage may be the better choice.
Full body massage can:
- Lower stress hormones
- Improve sleep
- Reduce anxiety
- Support circulation
Supported by this 2005 study, massage therapy can reduce cortisol levels and increase serotonin and dopamine. These are chemicals that help your body relax and feel better overall. You can get these benefits at home with a massage chair, if that fits into your space and budget. There are space-saving, budget friendly chairs like the Synca CirC or large, premium chairs like the Osaki JP-Nexus.
Having full body massage chairs in your home is not always feasible for everyone, but you can still achieve the benefits using things like tennis balls, foam rollers, or floor rocking on a yoga mat.
Targeted Massage: Best for Pain and Problem Areas
If you have pain in one spot, like your neck, hips, or lower back, targeted massage may work better.
Targeted massage can:
-
Reduce muscle tightness
-
Improve range of motion
-
Reduces inflammation
While the science is mixed, this study suggests targeted massage reduces inflammation and supports mitochondria growth. More mitochondria (your energy producing cells) mean you can produce energy more efficiently.
Using tools like a neck & shoulder massager or hand-held massager can help target specific muscles post workout.
The Main Takeaway
Overtraining can spike cortisol and hinder Growth Hormone. To keep your progress moving forward, consider an adequate recovery routine to improve your performance. Consider things like nutrition, sleep, and massage therapy.
Want to try out some massage therapy for yourself? Find your nearest Johnson Fitness & Wellness to try it today.
