| By: Julie Eibensteiner PT, DPT, CSCS What kind of bucket do you have? ——————————- Over training usually occurs when there is an imbalance between the stress the body is given with the amount the body can handle or process. We need stress. It pushes us forward and can make us more productive and resilient. The problem is when the system gets overloaded either by not enough capacity to handle it or not well developed systems to process it. A good analogy is a bucket filling with water (stress). A bigger bucket will be able to handle more stress (via capacity). A bucket that has several release valves at the bottom (better systems) will be able to process more and get rid of the stress quicker than a bucket with none or only one. When the bucket gets full and starts overflowing that is synonymous with overtraining and is usually followed by several of these symptoms below. Take note: Stress doesn’t discriminate! The physical stress of 3 hour practices or back-to-back-to-back games goes into the same bucket as emotional stress of fighting with a friend or parent as does financial stress, travel stress, work stress, and academic stress. They don’t get separate buckets. (read that again.) ——————————- SIGNS YOU BUCKET IS OVERFLOWING 1. Sleep – being tired ALL THE TIME – no matter what you do. Can also be accompanied by not being able to stay asleep or getting to sleep. 2. Soreness and Injuries – soreness that is lasting more than 24-48 hours. Soreness that seems to getting more generalized with more nagging injuries popping up. If it isn’t one thing, it’s another. 3. Decrease in Performance – shooting is off, passing is off, speed is off, jumping is down. Things just aren’t getting better even if you try harder. You are in a performance funk. 4. Mood changes & Mental Clarity – you have a hard time concentrating, you feel foggy, and you are a crabby, mean person to be around. Small things SET YOU OFF. May also be followed by a lack of appetite and a lack of interest in old things you used to enjoy. ——————————- BUILDING A BETTER BUCKET – WAYS TO HANDLE MORE WATER (STRESS) ADD MORE RELEASE VALUES TO THE BOTTOM: Sleep – we wrote a whole article on it in detail here. This is a BIG release valve to utilize! Stacking Stress – Structure your week differently. Try to move to a high/low model of “days”. Stack some stressors on the same days so you truly get 1-2 low stress or no stress days built into your week. Example: If you used to fill your Wednesdays with extra lessons or extra work, extra something (that is stress producing). Move it to to a day when you already have something, that will free up that Wed as a recovery day. It will make a world of difference. A good general rule of thumb if all high stress days are followed by a low stress or no stress day, and every 2-3 “medium” stress days are followed by a low stress or no stress day. Fun – do something you inherently enjoy for it’s own sake. Could be video games, reading, hanging out with friends, learning a new skill, playing with dogs, you name it! Find time for things that are energy-giving to you. Staying Active – could be going for a walk outside, could be yoga, could be playing catch in the back yard or throwing a frisbee around. Low level activity as a whole host of circulatory, musculoskeletal, and hormonal benefits. BUILD A BIGGER BUCKET / CAPACITY The more exposure and practice you get with handling stress – you build your capacity. The saying “Don’t ask for a lighter load, but work for a stronger back.” does have a bit of truth to it. There needs to be periods of recovery and relief just as with physical training to build stronger and bigger muscles. Feeling completely overwhelmed? We’ve got some EXCELLENT sport psychologists and mental skills consultants we love to refer clients to – we’d be happy to point you in the right direction! |
 What does your bucket look like? Quick Recap Signs you may be overtraining: You are tired all the time, sore all the time, crabby all the time, and not performing up your usual abilities. Things that you can do: Prioritize your sleep Look into how you schedule your weeks and prioritize stress stacking Prioritize having an activity you enjoy for fun Prioritize low intensity activity and movement Build your capacity Contact a professional. |