Recovery

Fatigue

1. Muscular fatigue (inability to generate energy at a rate sufficient to maintain an activity – energy metabolism, secondary to endocrinological changes, is altered)

2. Related to depression

3. The result of an illness (anemia, Lyme disease, mononucleosis, hypoglycemia, hypothyroidism, chronic fatigue syndrome, recent prolonged upper respiratory tract infection)

Prevention or avoidance is by far the best method to fight OTS. Therefore, keep a detailed training log recording volume and intensity of training, physical health (how your body feels each day and overall), mental status, emotional outlook, and even weather. Also record pre and post practice weights, periodic measures of percent body fat and blood pressure, morning heart rate, dietary intake, fluid intake, and sleep quality. Take needed breaks from training.

It can take weeks, months, or in some cases years to recover from overtraining so it is best to address it early.

Reduced training load	Complete rest
Massage therapy	Yoga & deep breathing exercises
Decreasing stress load	Focusing on different activities
Engaging in enjoyable activities that raise the mood or spirit	Spiritual focus
Sleep

One should also be aware of the detraining that takes place during the rest period after diagnosis of OTS. Make sure to monitor certain variables like resting and exercise heart rate, effort level, pace, energy, etc. once you start training again.

References: [3] , [12] , [13]