Overtraining and pain

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PaultheRed

0
I'm probably over-training...

Last night after my footy (soccer) game - trying to fall asleep my legs were in pain.. to the point that after 45 minutes I opted for 2 advil liquid-gels to help me sleep. This morning they were aching for 30 minutes after I woke up...
This is happening about once or twice a week but I don't feel any pain as the day progresses.

I'm playing footy twice a week (competitive matches-90minutes) and swimming 3 times a week as it's low impact cardio [for my joints] and lots of stretching and a bit of Yoga.

So maybe it's a dietary thing - I believe I'm getting the recommended amount of protein but perhaps I should increase fats from Almonds / Avocados, etc to help my joints?

I feel good and my athletic performances are stable. I don't want to get injured or burnout though
 
You have to describe the problem in more detail. "Legs in pain" doesn't give much to go on. Where exactly is the pain? Is it dull or sharp? Localized or radiating? Severity?
 
yeah that would probably help..

It's a sharp & radiating pain from my joints -> specifically my knees but also a little from my ankles (I'm playing with a minor lateral ligament sprain that's being taped by the physio before each game).

I've got a high threshold for pain so I'd say it's a 5-6/10 - enough to make me take 2 painkillers to sleep but not enough to go to the hospital. :eek:
 
Which side of your leg does is radiate from? And are you able to differentiate the pain between whether it feels like muscle, bone, etc.?
 
I think it might have simply been over-training and lack of stretching. I took a week off from the high impact activities and focused on swimming most of last week and stretching + drinking lots and lots of water and things seem to be fine. Thanks tho
 
Try some fish oil/Omega 3 supplements to reduce inflation, and get plenty of sleep

Here's a good article about the Signs of overtaining (link removed), with some additional recovery tips.
 
MuscleMaster said:
Try some fish oil/Omega 3 supplements to reduce inflation, and get plenty of sleep

Here's a good article about the Signs of overtaining (link removed), with some additional recovery tips.
Click to expand...


Instead of posting a link, could you summarize some of the information, please?
 
The problem you are suffering is quite normal to me. But I really like your point regarding improving the strength of your joint. If you take proper steps to maintain and improve joint health can help reduce the risk of arthritis and alleviate arthritic pain.

Keep in mind that poor joint health is reflected by swelling, pain and stiffness of the joints, making it difficult to carry out everyday activities.

That’s why routine exercise is essential to strengthening and caring for your joints. Nutrition supplements can also help build connective tissue to strengthen the joints. There are some easy exercises or steps those would help you to strength your joint. Just follow those with cautious:

• Try to perform at least 30 minutes of exercise each day. Exercise strengthens muscles around your joints, helps bone density, and helps maintain and lower your weight to alleviate pressure from your joints. Exercises should include range of motion exercises to relieve stiffness and aerobic exercise to increase your overall fitness. Examples of low impact aerobic exercises that are easy on the joints include walking, bicycling and swimming.

• Do resistance training for at least 30 minutes following cardio exercise. Weightlifting and resistance training helps to strengthen the muscles around the joints. Diversify your exercise regimen with resistance exercises like pushups, lunges, squats and pull-ups.

• Take MSM supplements. This is important for the person like you. MSM is naturally occurring dietary sulfur that helps rebuild elastic connective tissue. MSM can help to increase flexibility and speed recovery time following a workout or after an injury. You can take it in powder or capsule form, and it is best complemented with foods rich in vitamin C.

• Do strength training and resistance exercises every other day to give your muscles time to recover.

• Consult your physician before taking any kind of supplementation or medication for your joints to determine what is most appropriate for your health needs.


It is always advisable to make an appointment with your doc before starting any new physical activities.
 
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