As someone who is navigating the world of exercise for better sleep and overall wellbeing, I often find myself wondering, ‘How much is too much?’. Sitting down with Dr. Nicole Hinds, GP with a special interest in sports and exercise medicine, really opened my eyes to some surprising truths about the way we train, recover, and even sit at our desks every day.
I’ve always believed in the old saying “no pain, no gain,” but this episode made me rethink it entirely. Pain, as Dr. Hinds reminded me, is often our body’s way of warning us that something isn’t right. Pushing through it may not be a sign of strength, it could be a fast track to injury.
The Hidden Dangers of Overtraining
Dr. Hinds shared that one of the biggest red flags of overtraining is when performance actually declines despite more effort. That hit me hard. Imagine spending hours training, only to find yourself weaker, more fatigued, and even more prone to illness.
We also spoke about how overtraining isn’t just physical, it can disturb sleep, raise stress hormones like cortisol, and even impact mental health. For young athletes especially, the pressure to perform can mask these warning signs until it’s too late.
As a parent myself, I found this part of our conversation particularly moving. Children might seem resilient, but persistent pain, changes in mood, or frequent injuries are signs we should never ignore.
Rethinking Recovery: Why Ice and Ibuprofen Aren’t Always the Answer
One of the biggest “aha” moments for me was when Dr. Hinds explained the PEACE and LOVE approach to injuries. Contrary to what most of us grew up hearing, immediately reaching for ibuprofen or ice isn’t always the best way forward. In fact, suppressing inflammation might actually slow down healing.
Instead, the focus should be on protecting the injured area, understanding what’s happening in the body, and gradually reintroducing movement. Rehabilitation isn’t just about waiting, it’s about teaching our muscles and tissues to “remember” how to work again.
Everyday Posture Matters More Than We Think
It’s not only athletes who need to pay attention. Office workers and anyone spending long hours at a desk are at risk of overuse injuries too. Poor posture, repetitive typing, or even the wrong mouse can contribute to long-term pain.
I had to laugh (and cringe) when Dr. Hinds demonstrated what “good posture” really looks like. Feet flat on the floor, bum to the back of the chair, shoulders down and back. Easier said than done, right? But even small reminders, like setting a phone alert to roll our shoulders, can make a huge difference over time.
My Takeaway from This Conversation
As someone passionate about wellbeing, this episode was a reminder that more isn’t always better. Exercise should build us up, not break us down. Recovery is not a sign of weakness but a vital step in becoming stronger.
If there’s one thing I hope listeners walk away with, it’s that injuries and fatigue are not things to “push through.” They’re messages from our bodies asking us to pause, adapt, and take care of ourselves.
🎧 Listen to the full episode of The Visionary Podcast with Dr. Nicole Hinds for a deep dive into overtraining, recovery myths, and how to keep your body resilient for the long run.
-Written by host Hala Ali
The Visionary with Hala Ali Podcast 