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In the cold autumn and winter months, many people are infected with a cold. Athletes are already looking forward to a full recovery after a break. Athletes who have taken their cold with medications should allow at least two days to pass without medication and symptoms before starting to exercise again.

When the time is right and sport is finally allowed to begin again, it should be started slowly and with low loads. Light endurance runs through the forest are a good way to bring the body back slowly to higher loads. If athletes get back into training right after the cold, they run the risk of overloading their body and risking a relapse.

When is it allowed to do sports after a cold?

After a cold, the body is usually weakened for a while, so should be started after a certain break only slowly back to the sport. Thus, the burden on the body can gradually be increased to the full level, without the circulation is overwhelmed. The length of the break depends on how severe the symptoms of the cold were and what caused the cold.

  • With only a mild cough and runny nose a few days after the symptoms have subsided, sport can be resumed.
  • If you have a fever, it is advisable to wait at least a week and then become physically active again.
  • Bacterial infections that needed to be treated with antibiotics need a longer recovery period. You should not do any sports under antibiotic therapy and wait for at least a week after the symptoms have resolved.
  • The longest break must be made after a flu. The sports break can sometimes amount to two to three weeks after the fever has subsided and the body aches.

In general, it is important to listen to your own body and not too fast to expect too much. The biggest complication of premature sports is myocarditis. The heart is severely damaged by the stress and the infection, which can have lifelong consequences.

Sports after a cold without fever

In a cold, which was accompanied by fever, the sport should be something to be expected. After a week without symptoms and symptoms can be started after a feverish cold again with the sport. However, if the cold is accompanied by a fever, the sport can be started earlier.

If the cold has been combated without medication, the sport can be restarted as soon as the symptoms have completely subsided and the athlete feels physically fit. He should be careful to keep the burden and duration of the first sports unit low and to increase slowly.

Colds that use medication to accelerate the healing process should have their symptoms and discomfort disappear for two days and no further medication needed before they can start exercising again.

In case of feverish colds, the symptoms and complaints should have subsided and no more medicines should be taken. After seven days without symptoms and co. The sport can be started slowly because the body needs this time for complete regeneration. Again, it is recommended to start the load and the extent of the sport low and slowly increase. If you start your sport right after a cold again, you risk a relapse and / or a carry-over of the common cold.

Sport after a cold with a cough

If the cold is accompanied by a severe cough, similar recommendations apply as with a cold without a fever. If the cough has been relieved with medication, then the medication should be discontinued, as well as the cough not have been there for two days before you can start slowly with the sport again.

If the cough was cured without medication, you can start again with relaxed exercise units without heavy exercise after the symptoms have resolved. If you start exercising too early, or the intensity is too high too soon, in the worst case, colds can be delayed to a heart muscle inflammation. Heart muscle inflammation is a dangerous disease because it is usually noticed very late. The cold can also become chronic, and is therefore no longer as easy as a common cold to heal.

Sports after a cold with a sore throat

If a cold has subsided, but the sore throat is not yet, then every athlete wonders if he can start training again or if he should also cure the sore throat.

Here you should first identify the cause of the sore throat, as it can be very different. Functional dysphagia is usually due to an anatomical or orthopedic origin. However, sore throat can also be caused by bacterial infections or viral infections, and these cases can be assessed differently. In case of difficulty swallowing, which are not viral or bacterial, sport can be restarted after the common cold has ended, even if the sore throat / difficulty in swallowing are still acute. The sport usually has little to no effect on functional complaints. However, the advice of a doctor should be sought here in order to exclude all risks. For sore throats caused by viruses or bacteria, this sore throat in addition to the cold should also have healed and decayed before you start practicing the sport again. Again, the body should be granted a sufficiently long recovery break, and the burden should then start low and slowly and gradually increased.

Here again the sore throat, which must be treated with medication, differs from the sore throat, which is cured without medication. Healing a sore throat without medication means you can start exercising a little earlier than with medication. If you want to play it safe, you should ask your doctor for advice.

Sports after a cold with a cold

Who wants to do sports after a cold with a little cold, should listen to his body. A cold alone is not an obstacle to doing sports. Without other ailments, sport can even have a positive effect on the healing process during a cold. The blood circulation is promoted by the movement during sports and the nasal mucous membranes are better supplied with blood and supplied with nutrients. Athletes who exercise regularly and are therefore also used to the strain need not be slowed down by a cold, as their body can cure the cold without any problems. However, if it is a severe cold, it can lead to an aggravation of the disease through the sport, because the body has to do extra work by the athletic load. The healing process can not proceed optimally. In severe cases, the disease can develop into angina. In the rarest cases, carry-over to heart muscle inflammation can be fatal, even in young, strong men. Therefore you should ask your doctor for advice and get the OK for the sport.

What should be considered in sports after a cold?

After a cold is cured, every athlete wants to start training as soon as possible. However, you have to expect a few seasons. In addition, the exercise program should be increased only slowly and carried out with a maximum load up to 70 percent of the maximum heart rate.
Especially after febrile colds should be planned a longer close season and a still more cautious structure.

Alternatively, one can also use other forms of training and come back later to more intensive methods. The first high loads should begin shortly and then expand bit by bit. Professional and professional athletes may have to rename their training goals and adapt them to new circumstances.

Especially in uncomfortable, cold weather you should rather pack a little too thick, than then freeze during training. A scarf is always a good protection to protect the sensitive neck region. However, it depends on the sport, in which form one can protect his neck. The motto in the choice of clothes is thus: Better too thick than too thin.

Especially in endurance training, you should make sure that you start with short endurance runs and once the body gets used to the strain again. After a few runs, the duration can then be increased slowly and steadily. One should always listen into his body and know to interpret small signals. After corresponding increases in intensity and load, the full amount of training can then be carried out again without having to expect a relapse.

A bad cold can, in the worst case, throw an athlete back up to two months in training. If he started training too early, in the worst case scenario, he could go down with heart muscle inflammation for up to a year. For this reason, you should allow your body just after a cold enough time to recover.

How dangerous can it be if I do sports despite the cold?

Due to the disease, the body is busy fighting the germs and not as powerful as usual. Symptoms such as cough and runny nose can be aggravated by the strain. In a fever, the circulation is usually so strained that exercise is very challenging. It can, for example, come to fainting, in which one can contract all sorts of injuries (from harmless bruises and bruises on heavy skull bruising with concussion to permanent brain damage).

The dreaded disease that can arise when doing sports in spite of a cold is myocarditis. It is an inflammation of the heart muscle. This myocarditis can occur in both bacterial and viral colds. In about one to five percent of viral colds, the heart muscle is affected by the common cold, so that it can develop myocarditis.

The heart muscle inflammation manifests itself usually only by the fact that the performance reduction and tiredness do not disappear even after a long time after the actual cold.
Especially in young athletes, the myocardium can be permanently damaged by myocarditis. It comes to a heart failure, so a heart failure. In the most severe cases, this can only be cured by a heart transplantation and in some cases even leads to death.
However, those who keep the one to two weeks sports break after a cold, is usually protected from myocarditis.

Consequences for the heart during sports during a cold

Those who start the sport too early after a cold or who set the intensity too high will not only risk a relapse of the cold, but also risk the health of their heart. If the cold is once kidnapped and has developed into myocarditis, there may be a risk of death. In addition, long-lasting cardiac arrhythmias can occur due to myocarditis. Therefore, one should give his body the peace and time to relax, before you take an increased risk of secondary disease. Heart muscle inflammation is often diagnosed late, as many of the symptoms are the same as a common cold or flu. Only by more detailed investigations can one diagnose the Herzmuskelentzündung and treat afterwards. After colds, reason should rather rule and the body should get the time to recover. Otherwise there is a risk of damaging and weakening the heart over the long term.


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