What is overtraining?
Overtraining is a condition
where active individuals may complain of: reduced physical performance for no
apparent medical reason, suffer constant fatigue and show emotional and
behavioural changes.
The term overtraining can be used interchangeably with the term burnout.
Overtraining can occur when the
pressure of training becomes too high and the body is not allowed to recover.
Mirco-damage to the bodies muscles, created through training, requires sufficient
time to repair in order to prevent further damage. When this happens and the
body is allowed to recover, adaption occurs. Positive adaptations means an
increase in performance through increase power, strength and endurance.
There are two types of
burnout, acute and chronic.
Acute burnout may last for less than one month, for example, it may begin at the beginning of a new season for the dancer. This acute burnout may result in muscle damage causing pain and stiffness, but can quickly disappear.
Chronic burnout may accumulate over a period of weeks or months. Possible signs and symptoms may include menstrual irregularities and a lowered immune system causing more frequent illness, in addition to other signs and symptoms.
Contributing/risk factors
There are many factors which
can contribute to burnout, such as:
·
Difficulties within
personal and family relationships
·
School and work
difficulties
·
Financial
difficulties
·
Highly motivated
individuals – highly motivated induvial will often push themselves further to
achieve their ultimate goal. This can be positive, however when the individual
is pushing and overexerting themselves, this may lead to injury and illness.
·
Individuals with
lower fitness levels – not everyone holds the same levels of fitness, and
within a dance class it may sometimes be difficult for those with lower levels
of fitness to keep up with the rest of the class working at a high pace or
during a longer class. These individuals should be aware of their limits and allow
themselves time to recover, which in turn will develop their fitness levels
instead of experiencing overtraining symptoms.
·
An increase in
physical activity such as when preparing for a performance - when there is
sufficient time for the body to adapt, the body will cope with an increase in
rehearsal time or demanding choreography. However when this period of time is
not allowed, the body will struggle.
·
Young
professionals within the first year with a company - these dancers may be less
willing to, or unable to say no when asked to increase their periods of
rehearsal. In addition, there will be increased roles to learn, therefore more
studio time in class.
·
Dancers are at
great risk from overtraining due to the fact that they are conditioned to cope
with a heavy workload without complaining. Dancers have a high level of
self-discipline, in addition to the awareness that another dancer could easily
take their role if they are not up to standard.
What are the signs and symptoms?
·
A decrease in
physical performance – both a loss of stamina and technique
·
Constant fatigue
·
Negative moods
·
Frequent injuries
·
Disturbed sleep
patterns through possible stressful dreams and night sweats
·
Unrested body and
an unfocused mind
·
A decrease in
sense of humour
·
A change in mood,
such as dramatic outbursts
·
A loss of
appetite
·
Elevated blood
pressure and heart rate
·
Excessive
sweating
·
Overuse injuries
·
The inability to
recover fully after intensive dancing
How can you deal with burnout?
There are numerous ways to
manage burnout/overtraining such as:
·
Counselling
·
Sleep
·
Massage – to help
the body and brain to relax
·
Supportive
environments – through dance teachers, family and friends
·
Rest periods away
from physical activity.
Can it be prevented and treated?
Correct programming through
planning periods of rest and exercise are crucial to prevent overtraining. Recovery
periods may be scheduled between classes or on particular days for the individual’s
personal schedule. For the dance school/company, it is also important to include
rest days whilst on tour. Additionally, choreographers should be careful of
making best use of their time with dancers in order to prevent overexertion.
Additional ways to prevent
overtraining are;
·
Including
supplementary training within an exercise programme which may act as a stress
release – for each individual this will be different
·
Ensure good
hydration and nutrition to provide adequate fuelling for exercising
·
Ensure ‘down
time’ within the programme to build a period of relaxation.
·
Ignore the notion
of ‘no pain, no gain’. Working through fatigue, illness or injury has no
positive impact on performance but can cause further damage.
·
Teachers should
be aware of the signs and symptoms of overtraining and, if a dancer suffers
from overtraining they should be careful to look after the mental status of their
dancer, providing support, advice and guidelines.
If you are a dancer based in the North East of the
UK and are experiencing symptoms of overtraining, or are looking to prevent it,
I am happy to assist by creating a home supplementary programme for you, or by
providing massage therapy. Contact me via email at performancesportstherapy@hotmail.com
.
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References :
Rist, R. and Koutedakis, Y. (2006). Dealing with Burnout. Available: http://www.dance-teacher.com/2006/03/dealing-with-burnout/. Last accessed 4th March 2016.
Koutedakis, Y., 2000. Burnout in dance. the physiological Viewpoint Journal of dance medicine & science, 4, pp.122-127.
Quested, E. and Duda, J.L., 2011. Antecedents of burnout among elite dancers: A longitudinal test of basic needs theory. Psychology of sport and exercise, 12(2), pp.159-167.
