5 Signs you might be Overtraining

Whether you're playing team sport at any level or a regular gym-goer pushing for progress, one thing is clear: the body can only take so much. Overtraining isn't always about feeling exhausted—it often shows up as subtle, nagging issues that are easy to dismiss... until they’re not.

Here are five signs to keep an eye on:

1. Persistent Niggles or Recurrent Injuries

If tight hamstrings, sore groins, or shoulder tweaks keep reappearing, it’s likely not just bad luck. Overtraining compromises the body’s ability to repair itself. Soccer players pushing through back-to-back matches or gym clients training hard with poor recovery are especially prone to these “warning shot” injuries.

2. Slower Recovery Between Sessions

Whether it's muscle soreness that lingers for days, or joints feeling stiff longer than usual, slowed recovery is a red flag. For field athletes, this can affect mobility and increase the risk of soft tissue strains. In the gym, it might mean you’re lifting with poor form because your body hasn't bounced back.

3. Performance Plateau or Drop-Off

Training hard but getting worse? That’s a classic sign of overload. Sub-elite athletes might find they’re not hitting their usual metrics—reduced sprint output, poor agility, or a general sense of heaviness. Lifters may notice they're stuck at the same weights or even regressing.

4. Mental and Emotional Fatigue

You don’t need to be “burnt out” to be overtraining—but if you’re dreading training, feeling snappy or just not mentally sharp, it’s worth looking at overall load. This is especially true in team environments where mental sharpness is key to decision-making under pressure.

5. Disrupted Sleep or Restlessness

A body stuck in “go mode” often has trouble winding down. Overtrained individuals may struggle with falling asleep, staying asleep, or waking up feeling tired. Add that to niggling injuries, and it becomes a recovery trap—your body can’t heal if it’s not resting properly.

Sometimes a de-load week can be introduced where training intensity or volume is intentionally reduced—gives the body a chance to recover, reset, and adapt, helping to reduce fatigue and prevent injuries.

Differentiating Pain - Making sense of your Pain

1. Nerve Pain (Neuropathic Pain):
Description: Pain caused by damage or dysfunction in the nervous system (peripheral or central nervous system).
Symptoms: Sharp, shooting, burning, or stabbing pain; may be accompanied by tingling, numbness, or hypersensitivity to touch.

Conditions that can cause Nerve Pain

Pinched Nerve (Sciatica): Compression of a nerve, often in the spine, causing pain and other symptoms. 

Diabetic Neuropathy: Nerve damage caused by high blood sugar levels. 

Shingles: A reactivation of the chickenpox virus that can cause nerve pain. 

Carpal Tunnel Syndrome: Compression of the median nerve in the wrist. . 

Peripheral Nerve Injuries: Damage to nerves in the arms or legs due to accidents, falls, or sports injuries. 

Autoimmune Diseases: Conditions like lupus, rheumatoid arthritis, and Sjogren's syndrome can damage nerves. 

Example:

An example of nerve pain might be sciatica. Pain starts in the lower back or buttock and radiates down one leg, sometimes all the way to the foot. It can vary from a mild ache to a sharp, burning pain, or even feel like an electric shock. Some people experience numbness, tingling, or a "pins and needles" sensation along the path of the sciatic nerve. Muscle weakness can also be associated with nerve pain, especially whenever there is a disc bulge.

2. Tendon Pain (Tendinopathy):
Description: The most common symptom of tendon pain is pain in the affected area. The pain may be a dull ache or a sharp, stabbing pain.
Symptoms: The pain may worsen with movement or activity, and may be relieved with rest. Tendon pain may cause stiffness in the affected area, making it difficult to move the affected body part. In some cases, tendon pain may be accompanied by swelling or inflammation in the affected area. Tendon pain may cause weakness in the affected tendon or muscle group, making it difficult to perform certain activities. Tendon pain may develop gradually over time, rather than suddenly.
Example: Pain in the elbow from repetitive arm movements (e.g., in tennis players).

3. Muscle Pain (Myalgia):
Description: Pain occurring in muscles due to strain, overuse, or systemic conditions.
Symptoms: Dull, aching pain, muscle tightness, or spasms; localized or widespread.

Muscle pain can range from a mild, dull ache to severe and sharp pain. The pain may be constant or intermittent. If the muscle pain is related to physical activity, it may be more likely to occur during the day when you are active. If the muscle pain is related to certain medical conditions, such as arthritis, it may be more likely to occur at night due to changes in temperature,humidity, or sleep position. Muscle pain may be associated with specific activities or positions, such as sitting or standing for long periods of time, or holding the body in a certain position during sleep.
Example: A sudden, sharp pain in the back of the thigh (hamstring) potentially accompanied by a snapping or popping sensation, often occurring during activities like sprinting or jumping.

4. Ligament Pain:
Description: Pain resulting from damage to ligaments, which connect bones to each other and stabilize joints.
Symptoms: Sharp, localized pain; swelling; instability of the affected joint.

Ligament pain is often described as a sharp pain in the affected area. The affected area may become swollen and tender to the touch or may cause stiffness and difficulty moving the affected joint or limb. In some cases, ligament pain may cause weakness in the affected area. Ligament pain may also be accompanied by bruising in the affected area.

Example: An example of ligament pain is a sprained ankle, which occurs when the ligaments around the ankle joint are stretched or torn, often from a sudden twisting or rolling of the foot. 

5. Joint Pain (Arthralgia):
Description: Pain may be constant or it can come and go. Sometimes the joint can feel stiff, achy, or sore. Some patients complain of a burning, throbbing, or “grating” sensation. In addition, the joint may feel stiff in the morning but loosen up and feel better with movement and activity. However, too much activity could make the pain worse.
Symptoms:
Example: Knee pain after prolonged standing (osteoarthritis).

6. Stress Fracture

Description: Stress fractures are small cracks or breaks in the bones that occur due to repetitive stress on the bone.

Symptoms : The most common symptom of a stress fracture is pain in the affected bone, which may start out as a mild ache and progress to a more severe pain over time.

When a stress fracture is present, the affected area may become swollen, tender, or bruised. The skin over the affected area may also become red or warm to the touch, and in some cases, stress fractures may cause weakness in the affected area, making it difficult to perform certain activities. The affected area may be tender to the touch, and the pain may increase when pressure is applied to the area.

Stress fractures may cause stiffness in the affected area, making it difficult to move the affected limb or joint.

Example: A common example of a stress fracture is a metatarsal stress fracture in the foot, often seen in runners or athletes who engage in repetitive impact activities.