Signs You Need to Slow Down Your Exercise

It seems that almost every ailment can be prevented or improved with exercise, but when it comes to working out, more isn’t always better. It’s possible to exercise too much or do what’s called overtraining.

Roman Ashmyan, D.O., orthopedic surgeon at Southern Ocean Medical Center, shares signs that you may need to pull back on your exercise regimen.

Why Your Muscles Need Rest

When it comes to understanding when you might be overtraining, let your pain be your guide. “If you are having pain with certain activities, stop those and give yourself a rest,” he says. 

While it’s true that to get stronger, you sometimes need to push yourself, your body needs rest. “When we exercise, muscles get strained and need time to recover,” Dr. Ashmyan says. “When muscles get rest, they build back stronger.” 

Without rest, your muscles are continually strained and can break down, which can lead to health problems. 

Signs of too Much Exercise

Signs of too much exercise include:

• Pain doing certain activities
• Fatigue
• Swollen or painful joints
• Limited movement
• Performance plateaus or declines
• Poor sleep quality

If you notice symptoms of overtraining, Dr. Ashmyan suggests giving yourself a period of rest and then seeing how you feel. 

After a few days, you can attempt exercise again—but take it slow and easy. Gradually return to your exercise routine, and if any symptoms of overtraining return, back off again.

How to Prevent Overtraining

Dr. Ashmyan provides three tips to prevent overtraining: 

1. Practice proper form. “Form is king,” says Dr. Ashmyan. Having good form will prevent injuries and can serve as a guide of when to stop. If you are too tired to perform with proper form, it’s time to quit for the day.
2. Take time to rest. How much rest you need depends on where you are in your fitness journey. “If you are just starting out, you will need more rest,” says Dr. Ashmyan.
3. Listen to your body. “How much you exercise and how much rest you need is different for everyone,” says Dr. Ashmyan. Try not to compare yourself to others. Pushing your body too much will ultimately set you further back.

When to See a Doctor

Dr. Ashmyan says you should also seek medical attention if:

• You notice signs of overtraining and take some time off but do not see improvement.
• New onset pain lasts longer than one week.
• You are limping or having trouble walking.
• You can’t elevate your arm overhead.
• You experience pain at night, causing issues with sleep.
• You experience extreme fatigue and rest doesn’t help.

Next Steps & Resources

• Meet our source: Roman Ashmyan, D.O.
• To make an appointment with an orthopedic surgeon near you, call 800-822-8905 or visit our website.
• Learn more about orthopedic care at Hackensack Meridian Health