Overexertion: Signs to Look Out For

Key Takeaways

Overexertion is the act of pushing yourself too hard during a physical task beyond your capabilities, such as occupational activities, hobbies, workouts, or even daily activities.
Overexertion can make you feel short of breath with a fast heart rate, increased sweating, muscle fatigue, weakness, stiffness, persistent soreness, and slow recovery after training in many cases.
Strains, sprains, and tears involving the muscles, tendons, and ligaments account for 60% of overexertion injuries. In more serious cases, overexertion can result in a fractured bone or injury to the joints.

Work, physical exercise, and hobbies are all beneficial and essential for a healthy life. However, overexerting during these activities can be harmful.

Overexertion is the act of pushing yourself too hard during a physical task beyond your capabilities. It can occur during occupational activities, hobbies, and workouts.

Interestingly, overexertion and the bodily reaction to it is quite common. It is the second leading cause of nonfatal injuries and illnesses resulting in lost days at work.

Please continue reading to learn about over-exertion signs and symptoms. We will also discuss some ways to avoid overexertion.

What are the 5 symptoms of overexertion?

The 5 most common symptoms of overexertion include:

Acute discomfort or chronic pain
Fatigue and persistent soreness
Weakness or stiffness in the affected area
Difficulty breathing
Poor physical performance and slow recovery after training

What does exertion feel like?

Overexertion can make you feel winded (short of breath) with a fast heart rate, increased sweating, and muscle fatigue. You may have an aching or throbbing pain in the affected body part, for example, your arms and upper body if you are carrying a heavy object or your leg or knee joint if you are running.

What are examples of physical overexertion?

The level of activity that results in overexertion varies from person to person. It depends on a person’s age, health history, type of activity, and environment. For example, running a marathon or working out in hot and humid conditions may be over-exertion for someone who is new to training but a normal workout for a professional athlete.

What are some common overexertion injuries?

Strains, sprains, and tears involving the muscles, tendons, and ligaments account for 60% of overexertion injuries. In more serious cases, overexertion can result in a fractured bone or injury to the joints.

Nearly half of all overexertion injuries involve the trunk, mainly the back. The shoulders and knees are also commonly affected.

Examples of activities that can cause physical overexertion include:

Overuse injuries due to repetitive movements, such as typing on a keyboard, using tools, playing musical instruments, knitting or sewing, training for sports, or working on an assembly line.
Tasks that require pushing, pulling, lifting, throwing, holding, or carrying heavy objects.
Improper technique or sudden, jerking, or forceful movements during activities such as reaching, bending, climbing, crawling, twisting, kneeling, walking, or running.
Prolonged physical activity, for example, overtraining or working out for too long.
Exposure to extreme temperatures, such as working out or exercising outdoors in hot weather.

Can overexertion make you sick?

Overexertion can make you sick. When you overexert, your body does not get a chance to recover from strenuous activities. This can make your immune system less effective in fighting off infections, making you more prone to falling sick.

If you are under mental or physical strain, it is a good idea to take a break from any mentally or physically demanding activities. Other factors, such as eating a balanced diet and getting enough sleep, are vital to helping your body heal.

Maintaining a certain activity level during the healing process can sometimes be beneficial. For instance, while resting your back or shoulder, taking a short, leisurely walk may be a good idea if your healthcare provider allows it.

Incorporating meditation into your daily routine can help reduce stress and boost your mood.

It’s important to maintain a healthy body weight to avoid putting your body under stress.

When to see a doctor for overexertion?

If you are overexerting and continue to push yourself, an injury can happen and put you at an increased risk of long-term health problems. You should stop doing an activity and make an appointment to see your healthcare provider if you have:

Sharp pain during an activity.
Chronic pain that doesn’t go away or keeps coming back and interferes with your ability to do routine activities.
Persistent soreness or muscle fatigue that lasts for more than 24-48 hours after completing an activity.
Increased length of time required to return to a resting heart rate of 60-100 beats per minute after physical activity.
Symptoms such as redness, swelling, numbness and tingling, or weakness in any part of the body.

How to prevent overexertion?

Here are some tips on preventing overexertion:

Seek help when carrying heavy items. Use tools such as a hand truck or cart to carry a heavy object. Regardless of the item’s weight, maintaining proper posture is crucial.
Avoid adding more items to an already full load to save a trip. Make multiple trips rather than carrying a heavy load.
Take frequent breaks every 20-30 minutes during activities that require repetitive motions.
Talk to your employer about ergonomic solutions to reduce the risk of injuries on the job.
Get regular exercise to strengthen your muscles.
Ease into a training program or exercise routine slowly. Don’t do too much too soon. Increase the intensity of your workouts gradually.
Work with qualified trainers to avoid injuries. Remember to warm up before workouts and cool down afterward.
Avoid using more force than is necessary to complete a task.
Use the correct equipment for tasks on the job or hobbies.
Learn the proper technique for hobbies or tasks that place physical stress on your body, for example, when you lift a heavy object.
Manage mental stress with activities such as yoga, meditation, and breathing exercises.
Do not engage in activities that go beyond your capabilities and physical conditions. Know your limits.
Seek timely medical care for symptoms of overexertion, such as pain or muscle fatigue. You may have an injury that needs to be treated.
Rest and follow your doctor’s treatment advice if you are injured.