Athletes are told to avoid overtraining, yet urged to push themselves to their physical limit on a regular basis.  Overtraining happens when the volume and intensity of a workout pushes the body beyond it's capacity for recovery.  One of the most common reasons for this is a sudden increase in both the amount and intensity of workouts at the same time. This can actually lead to a backward slide in progress, leading to lost strength and endurance.

Physical signs that your athlete is overtraining include:

• Persistent muscle soreness
• Chronically fatigued
• Diminished endurance, strength and speed
• Elevated resting heart rate
• Increased number/frequency of minor injuries
• Dehydration and lack of appetite

Psychological signs that your athlete has been overtraining:

• Depression/moodiness
• Apathy and lack of motivation
• Insomnia
• Inability to concentrate
• Unable to relax on downtime (fidgety, twitchy, anxious)

Someone exposed to more physical and psychological stressors is more likely to experience the side effects listed above.  Part of the problem with overtraining is that there is no clear protocol for diagnosis. For those athletes that have become 'addicted' to exercising, recognizing at what point their muscle soreness is more than just the sign of a quality workout is difficult.

Oftentimes, athletes focus to heavily on their training that they forget to evaluate if they are overworking their bodies in the process.

Prevention is the best form of treatment for overtraining. When your child consistently experiences fatigue after exercising (instead of increased energy levels) it can be a sign they need to cut back on their training. Too frequently, people make the mistake of thinking they should be working out harder or longer to overcompensate. Instead of ceasing to train entirely, reduce the volume and/or intensity of training.

Sometimes the best course of action is to simply take a few days off. Typically three to five days away from the gym or practice, depending on the severity of overtraining, will do the trick.

During time off it is important for an athlete to get as much physical and mental rest as possible—taking naps and going to bed early are strongly suggested. Increase the amount of nutrient-rich foods and ensure that enough water is being consumed during this time off.

Take a closer look at your athlete's eating habits: 

• Are they getting enough protein daily?
• Does their caloric intake match or exceed the number of calories they are burning daily?
• Are there any shortcomings in their vitamin/supplement intake?

After taking time off from exercising, it's important to gradually reacclimate an athlete's body to their exercise regimen. Start back with the same intensity and amount of time spent exercising, but with less frequency. After a week or two, your athlete will be able to assess their level of fatigue and adjust the frequency of their workouts.

This time off can help renew your child's positive excitement for sports and the training they are undergoing. While your child or their coach may not always see eye-to-eye with you on the subject, you need to take the steps necessary to ensure they can make a long-term commitment to fitness without harsh physical side-effects.