{"id":508009,"date":"2022-07-07T05:43:49","date_gmt":"2022-07-07T12:43:49","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=508009"},"modified":"2022-07-07T05:43:49","modified_gmt":"2022-07-07T12:43:49","slug":"knowing-when-to-take-a-break-look-for-these-signs-and-indicators","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/knowing-when-to-take-a-break-look-for-these-signs-and-indicators\/","title":{"rendered":"Knowing When to Take a Break: Look For These Physical and Mental Signs"},"content":{"rendered":"<p><strong>Knowing When to Take a Break: Look For These Physical and Mental Signs<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Swimmers hardly ever get time off due to the year-round nature of the sport. However, knowing when to take a break is an essential part of the healing and training process. <strong>Caeleb Dressel<\/strong>, <strong>Simone Manuel<\/strong>, <strong>Allison Schmitt<\/strong> and <strong>Michael Phelps<\/strong> have all taken breaks for their mental and physical health, thus normalizing the decision. Here is what research says are the signs and recommendations for when to take a break.<\/span><\/p>\n<h3><strong>Physical Signs<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/journals.sagepub.com\/doi\/pdf\/10.1177\/1941738111434406\">Overtraining syndrome (OTS)<\/a> occurs after excessive exercise without enough rest for the body\u2019s muscle tissue to rebuild. Our body\u2019s tissue <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3905295\/\">naturally damages<\/a> after intense training, which can help build muscle after recovery. Without that recovery process, OTS manifests in lethargy, depression, shifts in endocrine functions, and inhibited performance. Simone Manuel has <a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/u-s-olympic-trials-simone-manuel-finishes-ninth-in-100-free-after-missing-three-weeks-of-training-in-april\/\">discussed the impac<\/a>t that having OTS had on her performances and mental health at last year&#8217;s Olympic Trials.<\/span><\/p>\n<h3><strong>Mental Signs<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Mental stress adds onto the physical stress created by training. <a href=\"https:\/\/www.ncaa.org\/sports\/2014\/12\/10\/understanding-student-athlete-burnout.aspx\">Symptoms of burnout<\/a> include emotional changes, difficulty concentrating, decrease in strength, significant physical changes, and immune system deficiency. Burnout is similar to OTS, except that burnout can happen without overtraining.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a <a href=\"https:\/\/www.acsm.org\/news-detail\/2021\/08\/09\/the-american-college-of-sports-medicine-statement-on-mental-health-challenges-for-athletes#:~:text=Approximately%2030%25%20of%20women%20and,from%20a%20mental%20health%20professional\">2021 survey<\/a> by The American College of Sports Medicine, approximately 30% of female and 20% of male student-athletes reported having anxiety. Similarly, 35% of elite athletes have suffered from eating disorders, burnout, depression, and anxiety. Some of the sources of the mental stress of being an athlete come from lack of work\/life balance, limited privacy, social isolation and more.\u00a0<\/span><\/p>\n<h3><strong>Long-Term Solutions<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1756078\/\">Recommendations<\/a> for treating OTS syndrome generally include individual regeneration strategies to resolve symptoms in six to twelve weeks. However, the symptoms can return or persist with preemptive training. For adolescents, the <a href=\"https:\/\/publications.aap.org\/pediatrics\/article\/119\/6\/1242\/70751?autologincheck=redirected&amp;utm_source=TrendMD&amp;utm_medium=TrendMD&amp;utm_campaign=Pediatrics_TrendMD_0\">American Academy of Pediatrics Council<\/a> on Sports Medicine and Fitness recommends one day off a week from sporting activities as well as a two to three month break from a particular sport to help injuries heal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Despite these recommendations, there are <a href=\"https:\/\/publications.aap.org\/pediatrics\/article\/119\/6\/1242\/70751?autologincheck=redirected&amp;utm_source=TrendMD&amp;utm_medium=TrendMD&amp;utm_campaign=Pediatrics_TrendMD_0\">not any scientific guidelines<\/a> for what amount of training is our body\u2019s limit. If you are experiencing any of the symptoms mentioned, especially for long periods of time, think about discussing the possibilities of taking a break with coaches and your doctor. Your mind and body just might thank you for it.<\/span><\/p>\n<p><em>All commentaries are the opinion of the author and do not necessarily reflect the views of Swimming World Magazine nor its staff.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Knowing When to Take a Break: Look For These Physical and Mental Signs Swimmers hardly ever get time off due to the year-round nature of the sport. However, knowing when<\/p>\n","protected":false},"author":83154,"featured_media":478301,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[17,122607],"tags":[42733,57064,131025,131024,124177],"class_list":["post-508009","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-commentary","category-swim-life","tag-burnout","tag-mental-health","tag-overtraining-syndrome","tag-sports-science","tag-swim-life"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site 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