We’ve all been there: You’re well into your exercise routine, you’re on top of your game, and you’ve mastered your training to rest days ratio. But then you feel it… your throat starts to itch, your nose starts to run, and your head is pounding. You’re getting sick, and you know this is going to throw you off your whole routine.
It’s frustrating when you find out you’re coming down with something, and it’s even worse when you’re preparing for a big game. What do you do? Do you rest or do you push through the pain?
Adapting your workout during the onset days of illness is a real guessing game. In general, exercise is wonderful for boosting your immune system and bettering your overall wellbeing. However, according to an ABC report, Professor Pyne, a sports scientist and researcher with the Research Institute for Sport and Exercise at the University of Canberra, says intense physical exertion can make your sickness much, much worse.
For many athletes, taking time off is just unheard of. Especially when taking more than a week off can result in a decline of aerobic conditioning. But when is the right time truly take a break? Here’s how to know when you should suffer through the strain, and when you should rest and recover:
When it’s time to exercise
If you have any doubt about whether to exercise through illness, it’s best to consult your doctor. There are, however, some symptoms that you can continue training through should you have the energy:
Mild cold
Suffering from the sniffles? A mild cold is a viral infection of the throat and nose and can show through symptoms of sneezing, stuffy noses, headaches and a mild cough. If you’re suffering from these mild symptoms, there’s no need to skip training. If you feel like you’re lacking the energy you usually have, consider decreasing the intensity of your workout or training session, and cutting back a few sessions.
Mild sore throat
Frog in your throat? A mild sore throat is usually the byproduct of a cold, and while it may be uncomfortable during your session, it’s usually safe to work through. If you’re experiencing congestion, lack of energy or coughing, consider reducing the intensity of your workout, stay hydrated and suck on some numbing lozenges.
Earache
Are your ears burning… literally? An earache is usually a dull, sharp or burning pain felt through one or both ears. If you’re suffering from this ache, then working out is usually considered safe, but may cause you some significant discomfort. Avoid sports and exercises that put pressure on the sinus, and if you’re finding your balance is affected, stop immediately.
When it’s time to rest
If you experience any of these symptoms, your body is screaming out for a rest and exercise is not recommended:
Fever
If you’re feeling too hot to handle, you may be suffering from a fever. Fevers are often extremely uncomfortable and can cause symptoms such as dehydration, muscle aches, weakness and loss of appetite. When you have a fever, your body temperature rises above the average range of 37°C, so exercising during this time can cause detrimental effects.
Flu
No, we’re not talking about the “man-flu”. The “flu” or influenza is a lot more serious than a common cold – and can cause fever, chills, sore throats, body aches, congestion and fatigue. Working out whilst sick with the flu is a big no-no, and as it’s a contagious illness, spreading to your teammates is a high possibility – making bed rest a lot more appealing.
Stomach bug or vomiting
It goes without saying that working out with a stomach bug is off-limits. If you’re experiencing nausea, fever, diarrhea, vomiting and cramps – you’re best off to stay in bed until the illness passes. Stomach illnesses cause dehydration, so working out during this sickness can result in injury or fainting, as well as being highly contagious.
Remember, after coming off the back of a sickness that’s kept you bed-ridden for the last week means your body is still in recovery mode. If you’re coming off a bout of illness, don’t push yourself too hard when getting back into the swing of things. You may put more pressure on your body, making it harder to fully recover.
Prevent the spread of bacteria
Whether you’re sick with a scratchy throat, or you’re experiencing the full-blown flu – preventing the spread of bacteria is important in keeping yourself well, and your teammates too. If you’ve been using your mouthguard during a period of sickness, then your guard may have been exposed to thousands of germs and bacteria that can lead to serious oral health problems.
As your mouthguard can become a breeding ground for bacteria leading to infections such as Strep and Staph – keeping your mouthguard clean is imperative in keeping you out of bed, and on the field.
The HyGenie Sport system has been designed with the athlete in mind, with a philosophy of peak health means peak performance. Using the HyGenie Sport system means your mouthguard is kept fresh, clean and infection-free. And paired with the pH balanced, paraben-free QuickClean formulation, it’s an all-in-one solution to keeping your mouthguard, and you, healthier for longer. Get your Dr Mark’s Hygiene Sport and start looking after your health today.
