At the Olympics, some athletes like long jumper Malaika Mihambo compete despite coronavirus restrictions. This is not a good idea for normal athletes. Ingo Froböse and other experts reveal how you should approach returning to sport after an infection.
German long jumper Malaika Mihambo won silver at the Olympic Games in Paris – but afterward, she reported that she had been feeling the effects of a coronavirus infection for weeks.
It’s understandable that top athletes like her still compete at a ‘being there is everything’ event like the Olympics. But what can normal athletes expect during or after a flu or coronavirus infection? We will answer this question next to others like is Aviator Game safe?
After an infection: take a break from sport and observe body signals
As a general rule, any infection should be cured first. A sports break of 7 to 14 days is usually recommended, but longer depending on the severity and course of the infection. Kassel-based GP Uwe Popert advises paying less attention to the number of days that have passed and more to the body’s signals when returning to sport. ‘You have to see how you react to exercise. If the infection was short, you can return to sport more quickly.’ What helps athletes healthily return to sport:
Ingo Froböse advises: start exercising again slowly
Prof Ingo Froböse from the Cologne Sports University says that you shouldn’t immediately start doing the same amount of exercise as before the infection. ‘You should also say: ‘OK, let five be straight. I’m not my old self anymore, I need to build myself up again’.’
AVOID INTENSE AVERSION
Froböse advises those who usually jog at a brisk pace to choose low-intensity activities first so as not to overload the cardiovascular system after an illness. When walking or cycling, for example, you can ‘dose it wonderfully’ and simply reduce your breathing rate a little.
And as far as your muscles are concerned, you shouldn’t carry on as you did before the infection. Especially if it had to be cured with bed rest. This is because the muscles then break down – experts call this muscle atrophy.
But they can be rebuilt: ‘The nice thing about muscles is that they have a memory. They know what they used to be able to do and what they can still do,’ says the sports physician: ’They like to remember that. And accordingly, training is also possible for the muscles afterward. However, in a slightly different dosage than at the beginning. But muscle memory helps to simply get back to the old level of performance.’
Listen to your body during sports after an infection
How do we make sure we’re not putting too much strain on our bodies? ‘My advice is always: you should be able to have a conversation on the side. If you can manage that, you won’t overload yourself,’ says Uwe Popert. It’s also important to recognize your form on the day – and to shift down a gear when you realize that you can’t do as much today.
It’s also worth listening to your body after training, says Popert. If you feel rested and refreshed, everything is fine. ‘But if you’re completely knocked out, you’ve overdone it.’
Froböse emphasizes: be patient – and getting support
There is no generalized answer to how long it takes to get back to your old form. Depending on the severity and duration of the infection and the illness, it can take several months to get back to your old level of performance, says Froböse.
Why it is so important not to tackle it too quickly: If the body is overtaxed by sport during an infection, you run the risk of myocarditis. This in turn increases the risk of sudden cardiac death.
If there is a suspicion of myocarditis or pneumonia, amateur athletes, just like professional athletes, should always seek medical advice and undergo a comprehensive examination before returning to sport.