How to Avoid Overtraining

Most athletes think of overtraining as physical burnout or pain. But it’s often more sneaky than that. Emotional exhaustion, sleep issues, stubborn injuries and a loss of motivation are some of the first signs.

According to Chinese medicine, overtraining leads to an imbalance in qi (vital energy) and blood. When recovery is inadequate, your body’s energy pathways get depleted. That leads to stagnation, inflammation and poor tissue repair.

We’ve written a few comprehensive guides about smart training plans (see: How Often to Train and When Less is More), but here’s one angle we haven’t talked about much:

Your nervous system needs recovery too.

The sympathetic nervous system (your "fight or flight" mode) is activated during intense training. But if you never switch into parasympathetic mode (your "rest and digest" state), your body stays in high alert. This leads to poor digestion, brain fog, and low-grade inflammation.

Taking time to actively downshift your nervous system is just as important as stretching your hamstrings. Here are 3 ways to shift into reset mode to avoid overtraining:

• Try some grounding techniques

Studies show walking barefoot on grass or dirtoften called “earthing”—can help lower cortisol levels, reduce inflammation and promote a parasympathetic (restful) state. Even just a few minutes outdoors can calm your mind and support full-body recovery.

• Practice deep belly breathing or alternate-nostril breathing after training

These breathing techniques activate the vagus nerve, which flips the switch from “fight or flight” to “rest and digest.” Try five slow belly breaths or alternate-nostril breathing for 2-3 minutes after a workout to ease tension and speed up recovery.

• Plum Flower’s Serene Spirit Teapills

This classic Chinese herbal formula nourishes the heart and calms the spirit. In other words, it helps your brain feel at ease. It’s great for post-training wind-down or anytime you feel wired but tired.

Muscle tightness is a common sign of overtraining. But did you know that tendons, ligaments and fascia can also suffer from too much activity and not enough downtime?

When post-training tension is left unaddressed, this rigidity can set the stage for injuries, reduced performance and chronic pain.

Beyond a robust warm-up and cool-down stretching routine, Plum Dragon’s Flexibility Liniment can be a game-changer for any athlete who wants to avoid overtraining symptoms.

Flexibility Liniment combines blood-moving herbs like turmeric and cinnamon bark with tendon-nourishing herbs like white peony to:

• Loosen stiff muscles and joints
• Encourage circulation through tough, dense tissues
• Promote elasticity in ligaments and tendons
• Prevent delayed onset muscle soreness (DOMS)

How to use it:

Apply the liniment after training to any area that feels tight, overworked or injury-prone. It’s especially helpful on:

• Hamstrings, calves and quads post-run or lower body day
• Shoulders, elbows and wrists after heavy lifting or martial arts
• Hips, back and ankles for improved mobility and injury prevention

Use daily during intense training cycles, or as part of your active recovery routine. It absorbs fast and leaves no greasy residue. You can mix with a neutral massage oil or lotion for a warm-up massage or mobility work for even better results.