Recovery period

By Marie Claire  on Thursday 23 October 2008

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When should you resume a fitness regime after being ill?

Sport physician Dr Mark Wotherspoon says: ‘When it comes to exercising during illness, the basic principle is not to rush back too soon.’ But every illness and injury is different, so here’s
his advice on how to treat them.

SORE THROAT, COLD

Light exercise. A 20-30 minute steady cycle/cross-trainer/run can probably be maintained throughout, as long as there is no fever. Assuming you do not get worse, over the next five to seven days, you can gradually build up until you are back to your usual training regime.  

RESPIRATORY INFECTIONS WITH A FEVER AND/OR COUGH  AND TUMMY BUGS

Rest completely. Once the fever/cough has settled, you can start light exercise as above. Good-quality rest, hydration and no alcohol will speed up this process. The same principle applies for tummy bugs. You should allow acute symptoms to settle, ensure good hydration and then build up slowly when fully recovered.  

KNEE OR ANKLE INJURY

Remember, only one bit of you is injured, so you just have to rest the relevant part. Maintain general fitness by swimming, cycling or cross-training in a way that doesn’t aggravate your injury. Wait for the pain and swelling to settle and the injured joint to get back a full range of painless movement before running, then build it up slowly. If your sport involves twisting and turning or any sudden change of direction, wait until full recovery.

For more information on health and fitness, click here. 

Words by Marie Claire, Thursday 23 October 2008

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