July 15, 2025, 9:34 am | Read time: 6 minutes
Recently, there was no way around it: I had to take a doctor-ordered break from sports. For two whole weeks, I was supposed to refrain from all sports due to a stitch on my finger. Aside from dreading the idea of pausing an activity that’s a staple of my daily routine, I wondered if I could stay fit despite the break. Spoiler: It’s possible and not that hard. Plus, what an expert says about exercising with injuries and illness…
Overview
Oh No – Sports Break! But I Want to Stay Fit
Luckily, this rarely happens to me since I’m rarely sick, and even though I’ve had a few more serious setbacks, like a knee fracture, a slipped disc, or pericarditis, I’d say that on average, I haven’t had to give up sports for an extended period in the last ten years.
Fortunately, it hit me hard when the hand surgeon, who removed a suspicious mole a few weeks ago, said to me after the 30-minute procedure, “Well, until the stitches are removed, you must avoid any physical activity.” How come?! “But the appointment to remove the stitches isn’t for another three weeks?” I asked. Well, to be honest, right after the minor surgery, I wasn’t in the mood for exercise anyway, but rather for some glucose. Once I got my circulation back on track, a small wave of self-pity hit me. Two weeks without exercise, which is such an integral part of my daily life, seemed daunting. Would I be able to stay fit despite the break? Would my fitness level drop while I gained weight?
A First Reassurance
We’ve probably all heard it before (and forget it as soon as we’re supposed to take a break): Fitness doesn’t deteriorate as quickly as we fear. Studies, such as the 2021 study “Two Weeks of Detraining,” have shown that short-term detraining has no impact on isokinetic knee strength or muscle endurance.1 According to the study, short detraining periods can even increase muscle mass and maintain muscle endurance in endurance runners. These short breaks can improve the anabolic hormonal environment and boost muscle mass.
So, I don’t need to fear the potential negative effects of a sports break as much as I thought. Sometimes, it’s not just the fear of possible negative consequences that bothers us, but the ban itself: the absence of endorphins, the lack of movement that calms the mind and makes for a good day.
Can You Really Not Train, Even a Little?
“The first step is to rest and listen to your doctor when you’re sick or injured,” says personal trainer and sports scientist Andreas Heumann. “Any other advice at this point would be irresponsible.”
Andreas Heumann emphasizes that some injuries require all of the body’s resources for healing, and in such cases, complete rest is appropriate and important.
1. Lesson: Sport Is Not the Same as Movement
Luckily, I have two dogs that I could use as an excuse from the third day of my sports break to justify to myself that at least my steps were back up to over 10,000.
From the second week and after another check-up, I started teaching my yoga classes again. The first class, with Chaturanga and a few asanas that warmed me and the class up, felt a bit like “sports” again.
2. Lesson: Slow but Steady
After three weeks, it was finally time: The bandage could come off, and the stitches were removed. “But you still need to take it easy on your finger,” the nurse said with a stern look. Yes, I know. She doesn’t need to tell me that because I don’t want to take another three-week break, so I held back for another week before finally daring to go full throttle again.
Three weeks after the surgery, I went running with my partner and, despite a relatively fast pace of under five minutes, I didn’t feel overwhelmed. On the contrary, my legs seemed happy to be challenged again.
The break didn’t seem to harm my fitness. Even a few burpees and squats afterward showed that the break wasn’t as bad as I feared. My legs felt good, and I was able to keep up with the class during a full yoga session, including Chaturanga and some asanas that got both me and the class warmed up.
Is It Because I Kept Moving?
“There are actually some studies that suggest it’s better to move lightly than to completely refrain from movement,” says Andreas Heumann. Apparently, movement has a healing effect. “All anabolic processes have a systemic effect that positively impacts healing.”
Trainer’s Experiences
The personal trainer has several experiences to share: Years ago, he was in the gym with a crutch and an ankle fracture. “My fittest client has lymphoma and runs about 25 miles a week despite chemotherapy,” says Andreas Heumann. There are even studies showing that light exercise positively affects the side effects of chemo. “I wouldn’t recommend a break longer than two weeks for recreational athletes.”
If a specific body part can’t be moved, there’s usually another that can. In sports science, Heumann says, it’s clear: A little movement is almost always better than none.
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Getting Back Is Easier
If you stay active in your daily life during a sports break, you’ll stay fit, and getting back into training won’t be as hard. I can say this from experience because, in the past, I haven’t always strictly adhered to breaks. Whether it was with COVID, pericarditis, or a slipped disc – in most cases, I kept moving gently in some form, be it with relaxed walks or stretching.
Whether it’s COVID, pericarditis, or a slipped disc, in most cases, I’ve kept moving gently in some form, be it with relaxed walks or stretching.