Are You Overtraining? - Saffron Walden sports massage

First, does it even exist....yes. It's very real...but what is it actually?

It doesn’t happen overnight, and most people don’t realise they’ve crossed into it until their performance starts going backwards. So What Is It Exactly?

Overtraining happens when your body doesn’t get enough time to recover between workouts. Training creates stress. The recovery is what makes you stronger.

This isn’t just feeling a bit tired. It’s a measurable condition backed by sports science, affecting:

• Performance

• Hormone levels

• Immune function

• Mental wellbeing

The thing is, you don't always feel it coming.

The Science Behind It

Training causes microscopic damage to muscles and temporarily stresses your nervous system. With proper rest, your body repairs and adapts this is called supercompensation.

But when training volume or intensity is too high (and recovery is too low), the body can’t keep up.

Research shows overtraining can lead to:

• Elevated cortisol (stress hormone)

• Reduced testosterone

• Chronic inflammation

• Decreased glycogen stores (energy reserves)

In simple terms: your body starts breaking down faster than it can rebuild.

DO YOU ASNWER YES TO A FEW OF THEESE?

I ask myself if i tick a few of the PPM signs..

Physical Symptoms:

• Constant fatigue, even after rest

• Lingering muscle soreness

• Frequent injuries or niggles

• Poor sleep

Performance:

• Plateau or decline in strength/endurance

• Slower recovery between sessions

• Loss of motivation to train

Mental:

• Irritability or low mood

• Brain fog

• Lack of focus

You’re more likely to say yes to the questions above if you:

• Train hard most days without rest

• Increase intensity too quickly

• Combine heavy training with high life stress

• Don’t fuel properly (especially under-eating)

• Ignore early signs of fatigue

It's really not a badge of honour overtraining.

Can We Still Train Hard And Prevent It?

YES. But if you are going to smash training you also need to smash the recovery side. Otherwise you will burn out. Simple. You must up your recovery as you up your training

Here’s what actually works:

• Schedule rest days (at least 1–2 per week)

• Vary intensity (not every session should be max effort - work on skill based activities)

• Prioritise sleep (7–9 hours is non-negotiable)

• Eat enough to support your training. Stop eating how you always have been if you are training harder. Get more calories in!

• Listen to your body, not just your plan

Where Sports Massage Fits In

Recovery isn’t just passive , it can be actively supported.

Regular sports massage can help:

• Reduce muscle tension and soreness

• Improve circulation

• Support faster recovery between sessions

• Identify tightness or imbalance before it becomes injury

  
  

If you’re training consistently around Saffron Walden, incorporating recovery work like this can make a noticeable difference in how you feel and perform week to week. Book in your Sports Massage in saffron walden with me at Apex Recovery Room.