You’ve been in good form lately, building momentum, impressing your coach, and gearing up for that important match coming up. The team is counting on you, and you’re feeling unstoppable.
Then out of nowhere, you notice it, a faint sore throat, a runny nose, or even a slight fever creeping in. Your heart sinks as the realization dawns: Oh my days I’m coming down with a cold.
For any soccer player, this scenario can feel like a nightmare. Missing a match because of something as common as a cold might seem inconsequential to some, but for a player, it’s a big deal.
Do you power through it and risk making things worse, or do you sit it out and prioritize recovery and your health?
It’s a question that every player faces at some point, and the answer is not always straightforward. Playing through a cold can be tempting, you’re dedicated, your team needs you, and skipping a game doesn’t sit well with your competitive spirit.
But when illness strikes, the stakes are higher than just winning or losing.
Should You Play Soccer with a Cold?
When it comes to playing soccer while battling a cold, there’s no general answer. The choice ultimately depends on your circumstances, how your body feels, and whether you’re confident you can perform at your best.
From my personal experience, it’s often better to sit this one out. But this doesn’t mean the decision is simple.
To arrive at the right choice, you’ll need to consider several factors, including the severity of your symptoms, your team’s needs, and even the potential risks involved.
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Clearing The Myth
Opinions on whether you should engage in physical activity while sick vary widely. On one hand, some people believe exercise can help you recover by boosting circulation and promoting detoxification through sweat.
While others argue that even light activity can exacerbate your symptoms and delay recovery.
The truth is the answer is not as black and white as we all see it.
Let me clear up the air on a couple of popular myths.
The “Above or Below the Neck” Rule
One widely cited guideline suggests that if your symptoms are above the neck, such as a runny nose or mild sore throat, you can safely participate in any physical activities.
However, if your symptoms are below the neck, like chest congestion, fever, or stomach upset, you should avoid playing altogether and see your doctor ASAP.
While this rule can be a helpful starting point, it’s not foolproof.
Why do I say this? Even with the mild “above the neck” symptoms, doing a minor drill not to talk of playing a highly competitive game can sometimes worsen your condition or impact your performance.
Anyways, you know your body better than I or your coach does, so rely on how you feel rather than following this rule blindly.
“Sweat Out the Fever”
Another common belief is that you can “sweat out” a cold or fever by exercising while wearing warm clothing. Proponents argue that sweating helps lower body temperature and flush out toxins, accelerating recovery.
However, my own experience has taught me otherwise. I once played a casual soccer game in Edgewater Beach Ohio despite feeling under the weather when on vacation.
I had a headache, a slight fever, and a runny nose, but as a stubborn lad who always wanted to kick the ball every time I set my eyes on it, I convinced myself to go after hearing the infamous “sweat it out” advice.
Within minutes of starting, I felt my condition worsen dramatically. My throat became unbearably sore, I struggled to breathe, and I felt dizzy and weak.
By the 15-minute mark, I had to leave the game and quickly head back to my hotel. It was one of the most miserable experiences of my life and a lesson I’ll never forget.
My advice is, do not blindly follow advice that encourages you to push through sickness. Always listen to your body and prioritize your health.
SEE ALSO | 10 Best Healthy Foods Soccer Players Must Eat
How to Decide Whether to Play
When grappling with this decision, consider these two critical factors:
1. Listen to Your Body
Colds and illnesses can range from mild to severe, and only you can gauge how bad you’re feeling. While it’s true that some players can perform well despite a cold, others may struggle to meet the physical and mental demands of soccer.
Ask yourself:
- Do you feel strong enough to perform at your usual level?
- Are you experiencing symptoms like fever, fatigue, or chest congestion?
Do not that your immune system is already under stress when fighting off an illness. Adding the physical strain of soccer could overburden your body, potentially leading to a longer recovery time or even complications you’d never thought of.
2. Consider What’s Best for the Team
It’s not just about how you feel, it’s also about your teammates. Colds are highly contagious, and playing while under the weather puts your teammates at risk.
Also if you’re unable to perform at your usual level, your presence on the field might hurt the team more than it helps.
Professional players have all missed games due to cold. Taking a break is not a sign that you are weak, it’s a smart decision that ensures you’re contributing to the team when you’re fully fit.
SEE ALSO | Can You Play Soccer in the Snow? Basic Guide
Tips for Playing with a Cold
If you are dead stubborn like me and you want to play at all costs, whether it’s a critical match or you’re feeling confident despite your symptoms, here are a few tips to minimize risks:
Stay Hydrated: When you’re sick, your body dehydrates faster than usual. You must drink water consistently, even if you don’t feel thirsty. Sports drinks and coconut water can also help you replenish electrolytes and keep your body functioning optimally.
Dress Smartly: Wear thermal clothing that keeps you warm and dry. This will help regulate your body temperature and prevent excessive sweating, which can leave you feeling weaker.
Stretch Thoroughly: Spend extra time warming up and stretching before the game. Illness can cause dehydration, which in turn makes your muscles more prone to cramps and injury.
Take Breaks: Do not be afraid to ask for a substitution or take frequent breaks if you’re struggling. Pushing through when you’re not feeling your best can do more harm than good to your health.
How to Recover Quickly from a Cold
The faster you recover, the sooner you’ll be back on the field. Here are some proven methods to speed up your healing process.
- Vitamin C
This immune-boosting nutrient is a powerful ally. Whether through supplements or natural sources like oranges and kiwis, vitamin C can help your body fight off colds more effectively. - Garlic
Raw garlic has antiviral, antifungal, and antibacterial properties that can help your body combat infections. If you can tolerate the taste, it’s worth incorporating into your diet. - Oregano Oil
A few drops mixed into the water can provide antimicrobial benefits, aiding your immune system in its fight against the cold. - Zinc
Zinc is essential for a healthy immune system and can help reduce the duration of colds. Look for lozenges or supplements at your local pharmacy. - Apple Cider Vinegar
Diluting apple cider vinegar in water can help balance your body’s pH and create an environment less hospitable to viruses.
SEE ALSO | What to Eat Before a Soccer Game
Preventing Colds in the Future
After missing out on a game or two, you’ll probably want to avoid getting sick again. Here are some strategies to keep your immune system in top shape:
- Wash Your Hands Regularly
Germs are everywhere, especially on shared equipment and surfaces. Make it a habit to wash your hands often and thoroughly. - Avoid Touching Your Face
Viruses often enter your body through your mouth, nose, or eyes. Keeping your hands away from your face can significantly reduce your risk of infection. - Steer Clear of Sick Teammates
If a teammate is coughing or sneezing, maintain your distance. Your health is worth the precaution. - Maintain a Clean Environment
Keep your gear, water bottles, and personal items sanitized to minimize exposure to germs. - Support Your Immune System
A strong immune system is your best defense against illness. Eat a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Staying well-nourished ensures your body is equipped to fight off infections.
Final Thoughts
Playing soccer with a cold is a delicate decision that requires careful consideration. While the desire to stay in the game is understandable, your health and well-being should always come first.
Listen to your body, think about your team, and don’t hesitate to take a break if you need one.
