No, you can’t run off that runny nose
QI HAVE read that it’s actually good for you to exercise when you have a cold as it gives the immune system a shunt and speeds recovery. Is this true? And what if you feel really awful – should you still try? A THERE are lots of theories about exercising with a cold, and I’ve often heard it said that ‘running through it will kill off the bugs’. If you feel rotten with a cold, the physical act of going for a run can, I suspect, make you feel better about yourself and convince you that you are better off as a result. But it really depends on the severity of the cold and also on how you feel generally.
My advice to clients is that if there is any disturbed breathing pattern – the sound of phlegm in the throat or lungs – then exercising is a bad idea. Being ill affects strength, endurance, co-ordination and concentration, not to mention your cardiovascular system.
At best you won’t achieve much. At worst, temperature regulation can be severely affected, so dehydration is a serious concern (you sweat enough when you’re ill), and the strain on the body’s systems could potentially have a negative impact on recovery from illness. If you are only going to prolong the illness, why do it? If you really want to do something instead, focus on some strength work and other ways to feel good.
Even if you just have a sniffle or a sore throat, you still need to tone it down, dropping your intensity by 20 to 25 per cent. By all means go for a run, but don’t push hard.
Q I’ve been suffering with a tennis elbow for four weeks and have booked an appointment to see a physio, but do you have any advice in the meantime? A Tennis elbow is an inflammation and strain injury that can be triggered by anything that causes forearm tension, even computer work – not just playing tennis. First, try to avoid doing anything that sets off the pain, or at least look for ways to minimise the problem.
However, you must stretch and strengthen the area to aid recovery. There are a few exercises that you can do on a daily basis.
1. Bicep curls: Your hand should be in palm-up position to start and you need to use a weight that will let you do 20 to 25 reps. At the end of the curl, your hand should touch your shoulder – then hold that position for a stretch in the elbow. You can also apply some pressure with your other hand to increase that stretch. Hold for 10 to 20 seconds. Complete three sets on each side.
2. Wrist extension: Grab your tennis racket, strings facing up (or use a light weight) in one hand and hold it out ahead of you. Without bending your elbow, bend your wrist until the top of the racket is pointing upwards and the strings are facing you. This engages the muscles in the forearm. Do 15 to 20 reps and repeat for three to four sets for both sides.
3. Wrist rotation: Keep your racket in your hand, start with your elbow bent and to your side and with the forearm and racket out ahead of you with the strings facing up. Without moving the elbow, turn your wrist until the strings face down to the floor and then return to face up, so that you are rotating 180 degrees with the racket and wrist. Do this at a medium pace for 20 to 30 reps, and repeat for three to four sets.
4. Forearm stretch: Reach out with your arm, keeping the elbow straight and your palm facing the floor. Use your other hand to push your hand downwards, bending at the wrist so that it is flexed but the elbow stays straight. You should feel a stretch in the top of the forearm as you do this. Hold for 20 to 30 seconds and repeat three to four times. Do this exercise as often as you can throughout the day.