Understanding RED-S: What It Is and Why It Matters
If you’re active, training regularly, or involved in sport, you may have heard of RED-S, but many people still aren’t quite sure what it means or how it can affect their health and performance.
RED-S (Relative Energy Deficiency in Sport) is a condition that occurs when the body doesn’t have enough energy available to support both exercise and normal physiological functions. In simple terms, it’s when energy intake (food) doesn’t meet the demands of training and daily life.
What Causes RED-S?
RED-S develops from low energy availability, which can happen intentionally or unintentionally. Common causes include:
Increasing training load without increasing food intake
Trying to lose weight or change body composition
Busy schedules leading to under-fuelling
Lack of awareness around nutritional needs
It’s important to note that RED-S can affect anyone, not just elite athletes. We see it in recreational exercisers, runners, gym-goers, and even those with physically demanding jobs.
Signs and Symptoms of RED-S
RED-S can impact multiple systems in the body. Some common signs include:
Physical:
Persistent fatigue
Frequent injuries or slow recovery
Recurrent muscle tightness or “niggles”
Decreased performance
Changes in weight
Hormonal:
Irregular or absent menstrual cycles
Reduced libido
Bone health:
Increased risk of stress fractures
Reduced bone density over time
Other:
Poor sleep
Low mood or irritability
Frequent illness
Why RED-S Matters
When the body is under-fuelled, it starts to prioritise essential functions (like keeping your heart and brain working) and down-regulates others (like hormone production, bone health, and recovery).
Over time, this can lead to:
Ongoing pain and injuries
Reduced training capacity
Long-term health consequences
How Osteopathy Can Help
At Tugun Osteopathy, we often see patients with persistent tightness, recurring injuries, or plateaued progress, sometimes RED-S is an underlying factor.
Osteopathy can help by:
Supporting recovery from musculoskeletal pain and injury
Improving mobility and reducing compensatory patterns
Identifying red flags that may suggest under-fuelling
Working alongside other health professionals (GPs, dietitians) when needed
While osteopathy doesn’t treat RED-S directly, it plays an important role in supporting the body while the underlying issue is addressed.
What To Do If You Suspect RED-S
If any of this sounds familiar, it’s important to address it early. Steps you can take:
Review your nutrition, are you fuelling enough for your activity level?
Consider speaking with a sports dietitian
Reduce training load if needed
Seek guidance from a healthcare professional
RED-S is more common than many people realise and often overlooked. If you’re dealing with ongoing tightness, fatigue, or repeated injuries, it might not just be a “training issue.”
Getting the balance right between fuel, training, and recovery is key, not just for performance, but for long-term health.
If you’re unsure or would like support, our team is always here to help guide you in the right direction.