It’s frustrating to feel sidelined when you’re passionate about a sport, whether it’s pickleball, basketball, or running. But when you’re under the weather, particularly with a cold or flu, the question is: should you push through and keep playing?
Let’s explore the answer in detail, considering the perspectives of health experts and the practical experiences of players.
Can You Play with a Cold?
The general rule for exercising with a cold is the “above-the-neck” test. If your symptoms are all above the neck—like a runny nose, mild sore throat, or congestion—you can exercise cautiously. In such cases, reduce the intensity and duration of your workout. Light training could be beneficial for clearing mild congestion, but don’t expect to be at your peak.
For sports like pickleball, it may be possible to participate if you feel up to it, but it’s crucial to practice good hygiene to minimize spreading germs. Carrying antibacterial gel, as many pickleball players do, and using it between games is a smart practice.
However, if you have “below-the-neck” symptoms—such as a fever, muscle aches, productive cough, vomiting, or diarrhea—you should skip playing altogether. Exercise in such cases can strain your body further, delay recovery, and even worsen your symptoms. It’s better to allow your body to rest and recover rather than risk serious complications.
Do Senior Players Need to Be More Careful?
Senior players, or those who may have a weaker immune system, need to be especially cautious during cold and flu season. The immune response tends to weaken with age, making it more challenging to fight off infections.
If you’re in a senior age group, taking preventive measures such as getting vaccinated, practicing good hygiene, and resting when sick becomes even more critical. Participating in intense activities before fully recovering can lead to prolonged illness and potentially serious health issues. I
t’s always wise to be patient and ease back into sports when feeling 120% better—rather than risk getting sick again
The Importance of Flu Shots
Getting a flu shot is one of the best preventive measures you can take during flu season. Flu shots are especially important for people over 65, young children, pregnant women, and anyone with chronic health conditions. Ideally, you should get your flu shot in the fall, before flu season starts, but even getting it later can still provide some protection.
For athletes who are frequently in contact with others, getting vaccinated is crucial—not only for your own health but also to protect your teammates and community. The flu can cause high fever, chills, and severe fatigue, which are much worse than a common cold, and getting vaccinated helps reduce the risk of spreading the flu to others. Remember, a quick shot can save you (and those around you) from weeks of misery.
Using Antibacterial Gels and Hygiene Tips
In group sports settings, such as pickleball, where everyone is handling the same ball, germs can spread easily. Many players use antibacterial gels during flu season, and some even bring extra for others during tournaments.
The logic is simple: more hygiene means fewer germs, and fewer germs mean fewer players getting sick. Regular hand washing, avoiding touching your face, and refraining from sharing water bottles are all effective ways to keep illnesses at bay.
When Is It Safe to Return to Play?
After a bout of the flu, it’s essential to give your body time to recover fully before returning to intense activities. Health experts generally recommend waiting at least 7 to 10 days after your symptoms have completely subsided before jumping back into pickleball.
Start by easing into low-intensity workouts—think light stretching, walking, or a gentle warm-up on the court. This can help you gauge how your body is responding. If your energy levels feel good and you don’t feel drained afterward, you can gradually increase your intensity over the next week or so.
When returning to pickleball specifically, consider starting with shorter practice sessions rather than full games. Give yourself another few days of these shorter sessions before attempting anything too strenuous. Remember, if at any point you feel fatigued or symptoms return, take another break. It’s much better to go slow than to risk a setback that could keep you off the court even longer.
Listen to Your Body and Respect Others
Ultimately, deciding whether to play sports with a cold or flu comes down to listening to your body and being considerate of others. If you’re feeling well enough and your symptoms are mild, go ahead—but be sure to protect your teammates by practicing good hygiene.
If symptoms are severe or below the neck, it’s time to take a break and focus on recovery. Always remember, the court will be there tomorrow, but your health needs attention today.
