Soccer, known as football in many parts of the world, is a sport that demands physical stamina, technical prowess, and agility. As with any sport, dedicated training is crucial for progress and peak performance. However, there is a fine line when it comes to overtraining.
Overtraining can not only hinder your performance, but it can also lead to serious injuries. So how do you know if you are overtraining?
Signs You Are Overtraining
As with any training regime or advice, these signs may not be indicative of anything and are not intended to replace a professional medical opinion. If you feel like these signs are overtraining, talk to your coach. If you are worried they are not related to overtraining, seek the advice of a medical professional.
1. Constant Fatigue
If you are feeling consistently tired, despite getting a lot of rest at night, this could be a sign of overtraining. Teenagers that participate in sports should be getting around 9-10 hours of sleep every night according to the Centers for Disease Control.
Recovery is a key component of training, and if your body is not given enough time to heal, fatigue will set in.
2. Decline in Performance
Another sign is you notice that your skills, stamina, or speed are declining rather than improving. When your performance plateaus or diminishes, it can be time to reassess your training regimen.
Training 4 days a week and playing 2 games every weekend may leave little room for recovery. Try taking one extra day off of training or playing to see if this helps improve your performance after a week or two. If this doesn’t help, seek the advice of your team coach or private trainer.
3. Recurring Injuries
A big warning sign of overtraining is the constant battle with some type of injury. Suffering from frequent injuries, especially the same one over and over again, means something could be wrong. Overuse injuries like shin splints, stress fractures, or tendinitis can be a result of excessive training.
Listen to your body. Let it rest and give it time to fully heal after a stressful game/training.
4. Irritability or Mood Swings
This may surprise many, but mood swings or irritability could also indicate your body is overtraining. Overtraining can affect more than just your physical well-being. Mood disturbance, irritability, or feelings of depression can arise when the body is overly stressed from intense training.
Overtraining Syndrome (OTS) can result from pushing your body too hard and combined with additional stressors, like schoolwork or other activities. OTS occurs from systemic inflammation and additional effects on the central nervous system.
5. Trouble Sleeping
Despite feeling constantly tired, overtrained athletes often struggle with sleep disturbances. These can include difficulty falling asleep or frequent waking during the night. Trouble sleeping can be one of the causes of constant fatigue (see point 1).
6. Decreased Immunity
It may surprise you, but all these signs of overtraining can link to each other. If you’re falling sick more often than usual or suffering from colds for long periods, this could be due to a weakened immune system. Not sleeping well also contributes to a decrease in your immune system.
A suppressed immune system is also a sign of OTS. This is usually seen with an increased incidence of upper respiratory infections due to a high volume of intense training. Excessive exercise or training, like marathon runners, can develop frequent upper respiratory infections.
7. Loss of Enthusiasm
Most of the time, the adults in your life will say “Soccer should be fun!” But if you start dreading training sessions or games, or if you lose the passion you once had for the sport, this could be due to burnout. Burnout often accompanies overtraining.
If you find yourself losing enthusiasm for your sport, you need to ask yourself if it is from overtraining or maybe something else. Maybe you have too many activities going on, outside of soccer. Or maybe you simply need to take a weekend off and spend your free time enjoying activities and hobbies you don’t normally have time for.
How To Prevent Overtraining
One of the best ways to prevent overtraining is to listen to your body. Your body will often send subtle cues when it’s pushed too hard. Learn to recognize these signals and give yourself time to rest when needed.
Rest! Rest! Rest! Incorporate regular rest days into your schedule. Rest days are crucial for recovery. They allow the body to heal and adapt to the stresses of training.
Vary your training. Avoid doing the same exercises or drills every day. Mix it up to avoid placing continuous stress on the same muscle groups.
Stay hydrated and eat well. Proper nutrition and hydration can support recovery and stave off the effects of overtraining.
Work with coaches or personal trainers who can provide a balanced and structured training regimen. They can help ensure you’re not pushing yourself too hard while still making progress.
How Long Should I Rest/Recover After an Intense Game?
This is a general guideline assuming you have not injured yourself.
Immediate Post-Game: 0-2 Hours
The first two hours post-game are crucial. Start with a 10–15-minute cooldown. This can include light jogging and stretching. A light cool down helps gradually lower your heart rate, flushes out toxins, and reduces muscle soreness.
Rehydrate! Loss of fluids during the game can lead to dehydration. It is essential to replenish your fluids immediately. Water is best, but electrolyte drinks are beneficial too, especially if you are in a hot/humid climate while playing.
Short-Term Recovery: 12-48 Hours
A good night’s sleep is important for muscle repair. Your body releases growth hormones during deep sleep, which aids in muscle recovery and regeneration.
Protein aids in muscle recovery as well. While carbs restore glycogen levels. Consuming a balanced meal with protein, carbs, and healthy fats within 2 hours of your game can accelerate recovery.
Many athletes also swear by ice baths to reduce muscle inflammation. So jump in the bathtub, fill it with ice, and soak for a good 15 minutes to help reduce inflammation throughout your body.
Medium-Term Recovery: 48-72 Hours
Gentle exercises like light jogging, swimming, or cycling can boost your circulation and help with muscle repair without straining your body.
If you can get one, a professional massage can help relieve tight muscles and stimulate circulation. If you have specific aches or injuries, seeing a physiotherapist can help.
Yoga or other gentle stretching can help improve your flexibility, alleviate tight muscles, and help in overall body recovery.
Long-Term Recovery: 3-5 Days
For amateur soccer players or those who play in very intense matches, it can take up to 5 days to fully recover! Most likely, by now you have started team training again.
Remember, it is okay to take a day off and let your body rest, especially if you feel any tweaks or pain.
Recovery isn’t only about physical recovery; it includes mental recovery as well. Reflect on your performance, meditate, and start preparing for your next game.
In conclusion, while dedication and consistent training are commendable, it is essential to strike a balance to prevent overtraining. By paying attention to the signs and implementing preventative strategies, you can ensure a long, healthy, and successful soccer career.
Remember, it’s not about training harder but training smarter.
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