“No pain, no gain.”
Sound familiar? I think we’ve all heard that phrase before, but what if it isn’t entirely accurate? Sometimes experiencing pain or lack of motivation has nothing to do with laziness – it may be over-training. At World Class Sports, we are very attentive to what our bodies tell us because it’s pertinent to continual improvement in training.
Symptoms of Over-training
Pinpointing over-training as the culprit of these symptoms can be difficult, but it is better to be safe than sorry. When feeling these symptoms, analyze the situation you are in, what activity you are performing, etc. Do not be ashamed or afraid of taking things down a notch – sometimes all that our bodies need is rest. The bulleted points below are common signs to slow down and take stock of your situation.
Undue fatigue
Feeling dragged down even though you had a pretty easy day? Off days happen, but if after a few days pass and fatigue persists, make time to rest your body. Listen to your body and what it is trying to tell you. If that means you end up taking a nap in the middle of the day, alright. Make sure to have at least eight hours of sleep at night. Healthy dietary intake is just as important. Properly hydrate, eat healthy protein, fats, grains, and anti-oxidant rich foods (berries over oranges).
Compromised immune system
Among kids, sickness comes and goes like rapid-fire (public school, anyone?), so it may be difficult to know whether a child’s immune system is fatigued. Be sure to ask your kids how they are feeling, as well as watching their habits to notice any significant differences in their behavior or activity. Be sure to check in with coaches and trainers to find out if they noticed any differences as well. Trainers at World Class Sports are very attentive, so don’t be afraid to approach us.
Lack of appetite
Not wanting to eat is always a hard, fast signal of something being off. You know that old saying, “Feed a cold, starve a fever?” That has a ton of weight here. Activity levels are directly related to what you consume, so make sure that you are eating three square meals each day, even if you aren’t hungry. Hint: Broths are excellent at boosting the immune system (whip up some chicken noodle soup and add a little chicken or beef bone broth – make sure to add tasty herbs!).
Trouble sleeping
Depriving yourself of sleep puts a lot of things out of place. Not enough sleep means that you must push through the day despite a powerful inclination to rest and catch up on what your body needs to recharge. Try to have a relaxing evening before going to bed. Take a bath, have a warming and comforting meal, relax on the couch, etc. If you’re a tea drinker, have a cup or two of a sleepy-time tea. When you go to bed, don’t be distracted by your phone or the TV (we know baseball and softball are amazing but resist the temptation to stay up).
Multiple injuries within a short time
Enduring several injuries (stress or otherwise) in a short period should cause some alarm, but it happens surprisingly often, especially in baseball. Strong bones, toned muscles, and healthy ligaments are essential to general wellness. When these things are having difficulty, the rest of your body will suffer. Balanced meals, ample rest, and gentle exercise are pertinent to nourish your bones. Again, bone broth (chicken or beef) contains essential fats and nutrients that are excellent for health.
Listen to Your Body
It may sound generic and over-used, but listening to what your body tells you will always prove a valuable skill. When you participate in sports or vigorous physical activity, listening to the very thing that allows you to move is exponentially important.
Take time to understand the consequences of what you choose to do in sports and life. There is a time to push yourself, but if your body isn’t balanced or at its normal level, don’t “push it.”
The World Class Way
If you are experiencing troubles of this kind, let us know. After all, we’re World Class! Reach out to our trainers and get their recommended actions or advice.
Remember, Stay World Class.