
Athletic Trainer Jamie Broz on top tips to navigate the cold and flu season.
Colds and the flu and a slew of other common illnesses are common for our gymnasts to navigate during the competition season. The expectations of increasing or maintaining fitness in order to compete at your best through a cold or flu can be disruptive.
Using a careful approach, it is possible to minimize the effects on your training and recover more quickly.
1. Prevention is Best!
Prevention is key to avoiding illnesses during the cold and flu season.
- Wash your hands frequently
- Practice good hygiene. Cough or sneeze into a tissue or your elbow to avoid spreading germs.
- Eat well and get enough sleep. A well-nourished and rested body has a stronger immune system.

Washing your hands frequently is key to preventing colds and flu transmission.
2. Training while you are feeling ill.
Sometimes it is tricky to determine if you should train while you feel symptoms. Anything “above the neck,” like a sore throat or nasal congestion, is usually OK to do some light training and figure out the severity based on if medication is needed. Any symptoms such as fever, severe fatigue, muscle pain, or are “below the neck” (like a deep cough or chest pain) makes it difficult to train safely.

Determining whether to train, while ill can be tricky. “Above the neck” symptoms usually allow for light training.
3. Recovery is needed more as the season goes – rest is best!
Training is interrupted throughout the whole season, so sometimes taking a rest is best. Any prolonged fever or fatigue can indicate that time away from the gym is needed. Listen to your body and have extra rest days built in as you recover and plan for the upcoming competitions.

Any prolonged fever or fatigue can indicate that time away from the gym is needed.
4. Smart ways to Recover:
If you’ve already fallen ill, prioritize recovery to get back to training efficiently. Here are some tips to support an ideal recovery:
- Stay hydrated. Fluids are essential for fighting infections and reducing symptoms. Water, teas, and broths will help you stay hydrated.
- Gradually reintroduce exercise. Once you feel better, start with lighter training and limit heights or flips until there are no concerns with dizziness.

Water, teas and broth will help you stay hydrated.
5. Supplements and Nutrition
In addition to maintaining a balanced diet, some supplementation can help boost your immune system during cold and flu season. Vitamin C, zinc, and echinacea are known for their ability to shorten the duration of symptoms or prevent infections.
6. Put Rest to the Test
Prioritize the right sleep and take advantage of the body’s ability to fight infection during a rest period. Sleep is crucial for recovery and repair of muscles, and for putting up the fight to combat infections.

Adequate sleep is crucial for recovery, repair and combatting infections.
Stay healthy and keep training smart during the winter months!
Jamie Broz is a certified athletic trainer and and co-founder of the Center for the Female Athlete, Dayton, OH.