Shingles has been hitting the headlines recently, with the elderly and those with a weakened immune system more at risk of developing this painful condition.
So what exactly is it? And are triathletes more susceptible to getting shingles due to their often-intense training schedule? Let's find out…
What is shingles?
Shingles, also known as herpes zoster, is a painful viral infection caused by the reactivation of the varicella-zoster virus, the same virus that causes chickenpox.
After a person recovers from chickenpox, the virus remains dormant in the nerve tissues. However, it can reactivate years later, leading to the development of shingles.
This condition is characterised by a painful rash that typically appears on one side of the body, often accompanied by burning, tingling, or itching sensations. The area of skin affected corresponds to the nerve that supplies sensation to it. Often pain can proceed development of the rash.
Is there a link between triathlon training and the risk of catching shingles?
Engaging in intense physical activities during your triathlon training can have both positive and potentially negative effects on the immune system. Regular exercise has been shown to boost the immune system, reducing the risk of various illnesses and the most powerful way to achieve longevity.
However, overtraining, especially when coupled with inadequate rest and recovery and factors like poor nutrition, can weaken the immune system, making the body more susceptible to infections, including shingles.
A study published in Exercise Immunology suggested that there was a U-shaped curve when it comes to the impact of exercise on immune function1. Infection risk was highest among sedentary individuals and lowest with those that take part in regular moderate intensity activity.
Athletes engaged in intense training might face a slightly higher risk of developing shingles due to the temporary suppression of the immune system post-exercise, providing an opportunity for the dormant varicella-zoster virus to reactivate and cause symptoms.
However, there is a paucity of robust evidence to support this, and the overall message is that regular physical activity correlates with vastly superior immunological function2.
Advice for athletes training with shingles
For athletes diagnosed with shingles, continuing training requires careful consideration and consultation with healthcare professionals. Here are some guidelines to follow:
1. Consult a healthcare provider
Athletes should consult a healthcare provider before continuing their training regimen. The severity of the infection, overall health status, and individual symptoms will influence the decision to train or rest.
2. Listen to your body
Shingles can cause significant discomfort and pain. Athletes must pay close attention to their body's signals. If the symptoms are severe, it's crucial to prioritise rest and recovery.
Pushing through intense training while dealing with shingles can exacerbate the condition and delay healing.
3. Modify training intensity
If the healthcare provider deems it safe to continue training, modifications in intensity and duration are essential. High-intensity workouts should be avoided until the symptoms subside. Intensity varies depending on baseline fitness level.
Aim for zone-2 heart rates or if you prefer to leave your watch at home, at a pace where can you still talk but not sing.
If you're near the start of your fitness journey opt for lighter exercises, such as walking or gentle yoga, to maintain some level of physical activity without putting excessive strain on the body.
During periods of illness, I often use the time recovering to focus more on technique over fitness. An area which is often overlooked during training!
4. Prioritise rest and recovery
Rest is a crucial aspect of healing from shingles. Athletes should ensure they get adequate sleep and manage stress levels. Relaxation techniques, such as meditation and deep breathing, can be beneficial in promoting overall well-being.
Good quality rest is just as important as a high-quality training session. You can’t truly do one without the other.
5. Nutrition and hydration
Proper nutrition plays a vital role in supporting the immune system. Athletes should focus on a balanced diet rich in vitamins, minerals and lean protein, and avoiding ultra-processed foods and alcohol.
Foods high in polyphenols like anthocyanins are great, such as purple-coloured foods like haskap berries, blueberrie and blackberries.
Staying hydrated is equally important, as it aids in the body's natural healing processes.
In conclusion, shingles can pose a challenge for athletes, especially those engaged in intense training like triathlons, so it's essential we prioritise our health and well-being, seeking medical advice and adjusting our training routines as necessary.
With the right approach, we can navigate through shingles, allowing our bodies to heal while maintaining our passion for triathlon.
1) Walsh NP, Gleeson M, Shephard RJ, et al. Position statement. Part one: immune function and exercise. Exerc Immunol Rev. 2011;17:6–63.
2)Campbell JP, Turner JE. Debunking the Myth of Exercise-Induced Immune Suppression: Redefining the Impact of Exercise on Immunological Health Across the Lifespan. Front Immunol. 2018 Apr 16;9:648. doi: 10.3389/fimmu.2018.00648. PMID: 29713319; PMCID: PMC5911985.
Top image credit: Getty Images
