Fatigued/Overtraining

Jordan93

For the past month I have been playing 2-3 90 minute football matches a week, aswell as 3 gym sessions a week. My quads especially feeling sore and heavy, I get palpitations and I just generally feel tired so I assume this is fatigue/overtraining. I have two days to recover as much as possible, what can I do except rest to speed up recovery?

Will.C

Nothing. And eat healthy. 2 days is better than none but if you're over training you should really take a week off. Your legs won't have time to recover in those 2 days. Also, do you eat straight afetr training? Be it football, riding or gym, if you're not getting in any carbs or protein within half an hour or training you'll suffer alot more than you need to and won't recover as fast.

You're probably doing more harm than good, id say give yourself a few days off, eat well, sleep well and when you feel good come back. You should feel energised and fresh.

Jordan93

Yeah I eat do eat healthy and eat straight after training. I eat around 100g's of protein a day and get plenty of carbs. I don't really have time to take a week off though, due to my team commitments. Will contrast showers have any effect? Or compression tights to speed up recovery? Also, does drinking plenty of water help?

Buckled_Rims

Compression and cold baths depend on how much of an athlete you are. It's fairly pointless IMO if you just started in September your matches and gym routine. If so, you'll need to slow down the gym work and gradually build up. To get to a good standard might take 6 months before thinking of compression etc.

The reason you need to wait that long is that you don't put too much strain on muscles, ligaments, joints. These need a strengthening period. Cold dips can hide strains and pulls.

What's your fitness level? 1= couch potato....10=world class athlete.

Jordan93

I've been playing football for around 12/13 years, I'm only 16. I have had unsuccessfull trials at Nottingham Forest and Scunthorpe, I play for two mens teams at a near semi-pro standard. I also play for the U19 Nottinghamshire County football team. I would regard my self as very fit. I think I have just simply overtrained and not rested enough. So, it has nothing to do with my fitness level. I think it's simply down to doing too much and not resting enough

SBezza

Make sure you stretch after exercise as well, I have found this has helped with recovery from sore muscles. Compression tights and cold baths do help with recovery for activities the following day.

Sometimes if you don't give the muscles adequate time to recover fully, they will be sore from fatigue. 2 days should be a good recovery period, but make sure you keep off your feet as much as possible. It looks as though you are doing 6 days of exercise without adequate recovery, you will be sore if this happens week in, week out.

I would also always try and make sure you are drinking 2 litres of water a day, perhaps more if you have exercised hard. Water is extremely important to helping the boddy flush out toxins caused by exercise.

ut_och_cykla

If you're playing at that level you presumably have a (team) coach of some description. Speak to him/her!

And regarding the weights - drop 'em! - until you feel better. if you're worried about losing too much form, reduce the weights till you are not sore afterwards or just skip one session of the three. Splitting a weights programme can also help - you could alternate then.

The palpitations are of greater concern. Get yourself checked out. You might be carrying a virus for example, or have a underlying heart condition- very unlikely but possible..

Get as much sleep as you can and really make sure rest is rest. Maybe consider upping protein for a while, and taking some extra B & C vitamins as well as Zinc - all of this could help you immune system adn help recovery.

Don't suffer in silence - you may not think its a 'man' thing to do ... but get help!

Jordan93

SBezza i think has hit the nail on the head. The palpitations only happen I move around too quickly and are a symptom of fatigue. I do alternate weights, i do upper body the next I do lower body then back to upper body. I just struggle to drink that much water in a day unless I down a pint every so often.