Prevent Overtraining and Burnout

Everyone is looking for the "edge." That something extra that will make you into a champion, a winner of matches, a consistent performer.

So, you spend more time on the practice court, hit more balls, go to the gym, lift weights and run. The harder and longer you workout, the better you will perform during matches. Right?

Not necessarily. About 10 percent of athletes will experience staleness & OVERTRAINING SYNDROME. Without adequate recovery and coping mechanisms in place, intensified training can ultimately lead to BURNOUT.

Overtraining or Burnout?

Overtraining Syndrome is a negative response to intense training. It is a very individual response to cumulative training overload that is not relieved by a couple of days of rest.

Burnout, as the literal meaning of the word suggests, indicates a state of being completely worn out, with nothing left to give and emotionally exhausted. Burnout is like the "end of the line" of overtraining.

Overtraining Syndrome	Burnout
Chronic decrease in performance (a slump, streak of match losses) -- This is often the first sign	Reaction to chronic stress which often follows a period of overtraining
Minor illnesses, like colds	Emotionally exhausted and drained
Feeling tired or exhausted	Feeling overwhelmed
Loss of sleep / insomnia	Not interested in social contact
Loss of appetite / weight loss	Decreased attention span and concentration
Higher than usual early morning resting heart rate (up to 10 beats per minute more)	Lack of motivation and drive -- don't want to play anymore, contemplate throwing it all away
Slower recovery of heart rate after exercise	Easily angered, feel depressed
Loss of speed, strength and agility / Muscle soreness	Poor performance on court
Mood changes, feeling flat, angry, frustrated, overloaded, stale, deriving no joy or fun from tennis or other activities	Physically breaking down with injuries and illnesses

Players at Risk

The younger tennis player is at risk because they have not yet developed effective coping strategies.
Over--motivated tennis players drive themselves hard and can be quite obsessive about their tennis. In fact, they may have few other interests and will set their goals very high and put a lot of pressure on themselves to achieve them.
The tennis player in a slump -- Most tennis players who experience a string of losses respond by increasing their training load: They practice more frequently, hit after matches, add tournaments to their schedule and cancel planned time off. This is the worst strategy for dealing with decreased performance on the court.

Treatment for overtraining and burnout includes rest, usually at least a few weeks, maybe even months. Seek medical advice if you think you may be suffering from overtraining or burnout. As always, prevention is the key ...

Prevention Strategies

Train correctly -- Regulate the amount of training and periodize your schedule -- have rest days, plan your year with regular, short breaks. Avoid intense training before tournaments and matches.
Use recovery techniques -- This helps you to bounce back after training. Massage, stretching, relaxation techniques, and using hot and cold showers and spas will take care of your body and your mind.
Eat well -- A balanced diet with adequate carbohydrates, iron and fluid intake is vital for successful athletes.
Time--outs -- Schedule a complete break or holiday a few times a year. A break from your usual routine and the stresses of tennis life is very healthy and rejuvenating.
Keep a training diary -- Monitor your daily training, matches, sleep (quantity and the quality), morning heart rate (before you get up), your mood and your motivation. You will detect any changes and can get medical attention earlier with a training dairy.
Stay stimulated -- Avoid boredom by varying your training routine. Keep it fun and challenging.
Practice "mind power" -- Learn to manage performance worries -- inappropriately focusing on past events or future possibilities or irrelevancies is a waste of energy and contributes to fatigue. Learn and use skills such as imagery, relaxation and self--talk to reduce stress and improve performance.

Kathleen A. Stroia, MS, PT, A.T.,C. is the Associate Vice President of Sports Sciences and Medicine for the Sanex WTA Tour. Miss Stroia earned a B.A. in Athletic Training from Purdue University, an M.S. in Athletic Training from West Virginia University and a B.S. in Physical Therapy from Chicago Medical School. Her position with the WTA includes setting standards for tournament physicians and overseeing the tour's Player Development Program. Kathy Martin, B.A., B. App. Sc. (Phty), is a Sports Physiotherapist an acts as Coordinator for the Athletes Assistance Division of the Sanex WTA Tour.