The Neck Rule
- Denise Allen
- Sep 22, 2024
- 2 min read
During this cold and flu season 😷, my students at school kindly passed one of their bugs on to me.
As a triathlete, I am inclined not to skip workouts even when feeling sick, but training with a cold or flu can be risky. I use the “neck rule” to determine if I should train through symptoms or take a rest day. The neck rule is a guideline for athletes to decide when to train with a cold or flu by evaluating symptoms.
Light exercise is okay if cold or flu symptoms are above the neck, like a sore throat, nasal congestion, or sneezing. Moderate activity like walking or an easy jog can boost circulation and relieve nasal congestion. However, it's best to rest if symptoms are below the neck—such as chest congestion, persistent cough, fever, body aches, or fatigue. Training with these symptoms can worsen the illness, prolong recovery, and increase the risk of complications.
Exercising with a cold strains the immune system, which is already fighting an infection, and may lead to a longer recovery. Additionally, intense workouts temporarily weaken my immune function, making me more vulnerable to other illnesses. Listening to my body is crucial: if I’m exhausted, I prioritize rest over training. Resting allows my body to focus on fighting the bugs, and I’m more likely to return stronger than if I’d pushed through.
Light exercise may be OK with mild symptoms, but intense training should wait until we fully recover. In the long term, respecting our body’s limits and giving it time to heal will help us avoid dreaded setbacks and return to peak performance faster.
In summary, listening to my body and following the "neck rule" can help me make informed decisions when dealing with illnesses during training seasons. By understanding when to push through and when to take a break, I can maintain their health and well-being while pursuing my fitness goals.
Citation: Jaworski CA, Rygiel V. Acute Illness in the Athlete. Clin Sports Med. 2019 Oct;38(4):577-595. doi: 10.1016/j.csm.2019.05.001. Epub 2019 Jul 27. PMID: 31472768; PMCID: PMC7126929.