过度训练症候群（OTS）不是一次练太硬后的酸痛，而是长期在高量或高强度、缺乏休息与恢复下累积而成，会让力量与表现转为下降，并同时影响身心。它可能扰乱荷尔蒙、抑制免疫、造成肌肉分解，严重时甚至有肾脏损伤风险，并提高压力性骨折与慢性肌腱炎等过度使用伤害，让人被迫休训好几个月。

医师表示，OTS 的精确盛行率难以量化，因缺乏足够的大型研究且不少案例未通报或被误判；但临床上观察到更多案例，且耐力型运动员与长期以高训练量／高强度训练者风险更高。症状不只疲劳，还可能出现头痛、意识混乱、肠胃不规则，以及女性月经周期不稳等。

个案中，27 岁的 Hannah M. Le 在 2024 年 10 月为了拓展人脉与推广生意而一天运动两次；三个月内因牺牲睡眠、取消休息日、把恢复时间降到零而出现问题。她追踪健康指标长达六个月，发现心率变异度（HRV）持续波动后被诊断为 OTS。建议上，运动后酸痛通常在 24–72 小时达高峰并约一周内缓解；若更久仍持续，尤其在休息时也痛，可能是警讯。恢复除睡眠（每晚约 7–8 小时）外，也可用瑜伽、伸展、走路等低负荷活动与交叉训练，避免像每次 45 分钟、一周 6 天且不休息那样的长期负荷。

Overtraining syndrome (OTS) isn’t a one-off hard session; it’s a cumulative state from repeatedly training at high volume or intensity without enough recovery. Instead of progress, strength and performance trend downward and mental and physical health can suffer. Reported consequences range from hormonal disruption and immune suppression to muscle breakdown, overuse injuries, and even kidney damage, sometimes sidelining athletes for months. Precise prevalence is unclear due to limited large-scale data and underreporting.

Clinicians say they are seeing more cases and note consistent risk patterns: endurance athletes and people who sustain high training loads or intensity are more vulnerable. Symptoms extend beyond soreness and fatigue to headaches, disorientation, irregular bowel movements, and in women, inconsistent menstrual cycles.

One example: Hannah M. Le, 27, began training twice daily in October 2024; within three months she cut sleep, eliminated rest days, and reduced recovery time to zero. Over six months of tracking, her heart-rate variability fluctuated—an early warning before an OTS diagnosis. Typical soreness peaks 24–72 hours and should resolve in about a week; longer-lasting symptoms can be a red flag. Prevention and recovery emphasize sleep (about 7–8 hours), active recovery (e.g., yoga, stretching, walking), and varied training to avoid patterns like 45-minute sessions six days a week with no rest.