Leg pain and fatigue: signs that you're overtraining

It's during this period that it's especially important to listen to your body's signals, warns Corey Wencl, chief of sports medicine and athletic training services at Mayo Clinic Health System in La Crosse.

Overtraining and overload injuries are defined as any damage to muscles, joints or bones - from tendonitis to stress fracture - that results from repetitive strain, the specialist says. They are most often caused by errors in training plan or technique.

Runners, Wenkle emphasises, are particularly persistent and don't like to "slow down". But while some problems can be solved with simple rest, others can develop into serious injuries if ignored.

Excessive pace, excessive duration or monotony overloads muscles and ligaments. Improper technique - such as poor running form or errors in strength exercises - further "hits" specific areas of the body and increases the risk of overuse injuries.

How to avoid overuse injuries

According to the Mayo Clinic, most of these injuries are preventable. Wencl recommends:

• Watch your technique and equipment. If you're starting a new activity or have been doing the same thing for a long time, it makes sense to take a few sessions with a trainer. An expert will tell you the right technique and help you find the right shoes and equipment.

• Dose loads. Rely on a well-designed training plan, distribute aerobic activity throughout the week. Don't forget about warming up before and warming down after exercise.

• Increase the volume gradually. When changing intensity or duration, increase it by no more than ~10% per week. The body needs time to adapt to the new load.

• Introduce variety. Rather than "killing yourself" with one sport, incorporate different, preferably low-impact, activity options. This reduces strain on the same muscle groups and helps avoid overexertion.

"Sometimes it's hard to know if you're just progressing in your training or if you're already entering the zone of overtraining," Wenkle admits.

What symptoms to look out for

The feet and legs take the brunt of the impact, especially when running long distances. According to the expert, warning signs can include:

• chafing, calluses with blisters, broken toe nails;

• pain in the sole in the morning - a possible sign of plantar fasciitis;

• pain in the back of the lower leg or around the Achilles tendon, and in the front of the lower leg - this may indicate tendonitis or "shinsplints".

These conditions can usually be managed with rest and anti-inflammatory medication. It is important to slow down the pace of training, return to the previous level of load or temporarily switch to a gentle activity - exercise bike, elliptical trainer, swimming. Another option is to add an extra day of rest. If you react early to a problem, symptoms often go away quickly.

When you need a doctor

If the pain does not diminish with rest or gets worse, it may already indicate a bone problem - a stress reaction or stress fracture. Most often they occur in the middle part of the foot, the middle of the lower leg or, most dangerously, in the upper leg at the hip joint. Continued pain is a reason to see a doctor as soon as possible.

When contacting them, it is important to let the specialist know if you have recently changed your technique, intensity, duration, frequency or type of exercise. Understanding the cause of the overload can help you adjust your plan and avoid repeating the mistake. Additional help is available from sports medicine physicians, physical therapy coaches and physiotherapists.

Once the injury has healed, Wencl advises working with a specialist to make sure you have fully regained strength, mobility, flexibility and balance before returning to your previous activity. You should pay special attention to technique so you don't "re-injure" yourself.

"Don't let an overuse injury rob you of physical activity," Wenkle emphasises. - By working with a specialist, listening to your body and using the right amount of exercise, you can avoid this typical setback and safely increase your training levels.