A report from the Sports & Fitness Industry Association found that approximately 247.1 million Americans were active in 2024. There are so many ways to stay active, from joining a local pickleball league to jogging around Riverfront Park. However you like to get your exercise, you know the importance of being able to breathe clearly.
Let’s take a look at a few things that can cause congestion, and what you can do to relieve it to get even more enjoyment from your favorite sports.
Common Causes of Congestion
A few things that can cause your nose to clog include:
- Cold and flu. All your extra time indoors, likely surrounded by a lot of people, makes you more likely to catch a cold or flu in the winter.
- Allergies. Allergies aren’t just for the summer. Indoor allergens like dust mites and pet dander can lead to unpleasant winter congestion.
- Sinus infection. Sinus infections arise when the tissues lining the sinuses get inflamed. They can arise after a bad cold or flu, allergies, nasal polyps and more.Â
- Environmental stressors. Things like stress, which is common around the holidays, paint fumes, cleaning products and spicy foods can cause congestion.
Tips to Breathe Easier
When you struggle to breathe through your nose, you may find yourself getting winded more easily or avoiding exercise altogether. Try a few of the following to get back to the sports you love:
- Take decongestants. If you have a big match, take decongestants the day of to clear congestion quickly. Don’t use them for more than a couple of days to avoid rebound congestion.
- Stay hydrated. You should always stay hydrated when working out, but it’s extra important when you’re congested. Hydration helps thin mucus, allowing it to drain and clear your airways. Â
- Take a hot shower. A hot shower will feel good on sore muscles and has the added perk of moisturizing and opening up the nasal passages.
If your congestion is persistent, take a day or two off from your workout, or switch to low-intensity options like a calming yoga video or tai chi. If you’re working out and feel dizzy or out of breath, stop exercising immediately and breathe slowly through your mouth.
Chronic congestion could signal an underlying issue that an ENT specialist needs to address. If your congestion lasts for more than a few days or is accompanied by other symptoms, contact Southeast Texas Ear, Nose & Throat, LLP for an appointment with one of our specialists.
