Is it Safe to Workout with a Sinus Infection? Tips and Precautions

Should You Work Out With a Sinus Infection?

Exercising when you're under the weather can be a tricky situation. On one hand, working out helps boost your immune system and can help you feel better. On the other hand, pushing yourself too hard when your body needs rest can prolong your illness. So what should you do if you have a sinus infection?

What is a Sinus Infection?

A sinus infection, also called sinusitis, occurs when the sinus cavities become inflamed. The sinus cavities are hollow spaces within the bones surrounding the nose. When functioning normally, they lighten the skull, warm and moisten air, and produce mucus to trap irritants and pathogens.

With an infection, the sinus cavities swell from increased fluid and become blocked, preventing mucus drainage. This warm, stagnant environment is ideal for bacteria, viruses, and fungi to thrive. Sinus infections often follow colds or allergies that cause inflammation but can also occur from tooth infections or structural issues in the sinus cavity anatomy.

Common symptoms of a sinus infection include:

• Facial pain and pressure
• Nasal congestion and discharge
• Loss of smell
• Cough
• Fatigue
• Headache
• Fever

Risks of Working Out with a Sinus Infection

Exercising while you have a sinus infection comes with some potential downsides:

Worsening Symptoms

Vigorous exercise can ramp up inflammation and congestion, causing symptoms like facial pain, headache, and fatigue to become more severe. Aerobic activities that significantly raise your heart rate and breathing rate may be especially problematic.

Slowed Recovery

Your body needs rest to heal. Workouts that overexert your body can prolong how long it takes your immune system to clear the infection. Listen to your body - if exercise is leaving you exhausted instead of energized, it may be better to take a break.

Spreading Germs

If your sinus infection is caused by a contagious pathogen like a cold virus, hitting the gym could spread it to others. Avoid public fitness spaces until your symptoms have passed to help keep fellow gym-goers healthy.

Dehydration

Sinus congestion and discharge can make you prone to dehydration. Sweating from exercise exacerbates fluid loss. Be sure to sip water continually when working out with sinus troubles to avoid becoming dehydrated.

Low Performance

Between fatigue, congestion, headache and other symptoms, a sinus infection can hinder your athletic performance. You may need to lower the intensity or duration of your workouts to accommodate how you feel.

Benefits of Exercising with a Sinus Infection

Despite some risks, working out moderately with a sinus problem can also have advantages:

Immunity Boost

Regular exercise supports immune health by increasing circulation, reducing stress hormones, and preventing chronic inflammation. Keeping your workouts gentle can provide an immunity boost to help you recover.

Mood Enhancement

Exercising releases endorphins, chemicals that enhance your mood and reduce perceptions of pain. Even light exercise like walking can give your mood a lift.

Nasal Drainage

The increase in respiration and blood flow from working out may help thin mucus secretions and open nasal passages. Just avoid exercises that involve heavy breathing through the nose.

Symptom Relief

Gentle, low-impact activities can temporarily alleviate sinus infection symptoms like headache, fatigue and muscle aches.

Prevention

Keeping active on a regular basis may help prevent sinus infections by strengthening your defenses against pathogens that cause them.

Tips for Working Out with a Sinus Infection

If you feel up to exercising with sinus troubles, keep these tips in mind:

Stick to Low-Intensity Workouts

Hold off on high intensity interval training, hardcore lifting sessions and long distance runs. Opt for lower intensity activities like walking, gentle yoga, stretching or light resistance training instead.

Focus on Your Breathing

Avoid exercises like running that involve breathing heavily through your nose. Focus on breathing through your mouth to move air optimally.

Stay Hydrated

Drink plenty of non-caffeinated fluids before, during and after your workout to avoid dehydration.

Use Saline Rinses

Saline nasal rinses can help clear mucus prior to exercising for better breathing.

Stop if Symptoms Worsen

Don't try to push through exercise if your sinus symptoms flare up. Stop and take a rest day to recover.

Avoid the Gym

Work out at home to avoid spreading or catching other illnesses at the gym while your immunity is compromised.

Let a Friend Know

If meeting a friend for an outdoor workout, give them a heads up that you're under the weather so they can take any precautions needed.

Use OTC Medications

Over-the-counter decongestants, antihistamines and pain relievers approved by your doctor can alleviate symptoms before working out.

When to Avoid Exercise with a Sinus Infection

In some cases, it's smarter to forego exercise and focus fully on rest and recovery. Avoid working out if you have:

• A fever over 100F
• Thick, opaque or green mucus signaling a bacterial infection
• Severe headaches, dizziness or lightheadedness
• Extreme fatigue that prevents daily activity

See a doctor if your symptoms don't improve within 7-10 days to rule out a complication like a bacterial infection that could require antibiotics.

Slowly Resume Your Routine

When your sinus infection finally clears up, don't jump right back into your regular workout routine at full intensity. Allow your body time to recover its fitness levels with lighter activities over a few weeks.

Pay attention to any lingering nasal congestion, fatigue or other symptoms as you increase activity. Scale back if needed to prevent a sinus infection relapse.

Prevent Future Sinus Infections

You can reduce your chances of developing another sinus infection by:

• Quitting smoking
• Treating allergies
• Improving immunity through exercise, diet and sleep
• Using a humidifier
• Rinsing nasal passages regularly
• Avoiding irritants like pollution and chlorine

See an ENT specialist if you experience frequent or chronic sinus infections to determine if an anatomical factor needs correction.

The Bottom Line

Mild to moderate exercise can be beneficial when you have a sinus infection, but listen to your body. Severe symptoms usually warrant complete rest. Keep workouts gentle, focus on breathing properly, stay hydrated and stop if your condition worsens. With smart precautions and adequate recovery time, most people can continue exercising safely with sinus troubles.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.