Overtraining: Signs, Symptoms, and Solutions for High School Athletes

Why This Matters

As a high school athlete, you’ve probably been told that “hard work pays off.” While that’s true, pushing yourself too hard without enough recovery can backfire. Overtraining happens when your body and mind don’t get the rest they need to recover from practices, workouts, games, and even school stress. The result? Decreased performance, higher risk of injury, and even burnout.

Let’s break down the signs, symptoms, and solutions so you can train smarter, not just harder.

🚨 Signs and Symptoms of Overtraining

Physical Symptoms

• Constant soreness that doesn’t go away after rest

• Frequent injuries, especially overuse injuries like shin splints or tendonitis

• Decreased strength or speed even though you’re working harder

• Trouble sleeping or feeling restless at night

• Fatigue that doesn’t improve with normal rest

Mental & Emotional Symptoms

• Loss of motivation or excitement for your sport

• Increased irritability, stress, or mood swings

• Struggling to focus on schoolwork or in practice

• Feeling “burned out” instead of enjoying the game

✅ Solutions to Prevent and Fix Overtraining

1. Prioritize Recovery

• Get 7–9 hours of quality sleep every night

• Take at least 1 full rest day per week

• Use active recovery: light jogging, stretching, or mobility work

2. Balance Your Training

• Avoid doing multiple sports, practices, and workouts all in the same season without rest

• Follow a structured training plan (not just random workouts)

• Include strength training to build resilience and reduce injury risk

3. Fuel Your Body

• Eat enough protein, carbs, and healthy fats to support energy and recovery

• Stay hydrated, dehydration worsens fatigue and performance

4. Listen to Your Body

• If you’re constantly sore, tired, or unmotivated, speak up

• Tell your coach, athletic trainer, or parents how you feel; don’t just push through

5. Mental Recovery

• Take breaks from sports to hang out with friends, family, or hobbies

• Practice stress management: breathing drills, journaling, or light walks

🏆 Key Takeaway

More training isn’t always better. The best athletes know how to push themselves and when to rest. By recognizing the signs of overtraining and taking action early, you’ll not only perform better, but you’ll also enjoy your sport for years to come.