A new year often brings new goals — and for many, that means hitting the gym or starting a fitness program. While the motivation to get healthier is great, pushing your body too hard too soon can lead to painful injuries like strains and sprains. These are among the most common injuries seen in early January, as people dive into workouts without proper conditioning or recovery.
At Ortho Sport & Spine Physicians, with locations across the country, our board-certified orthopedic and sports medicine specialists help patients recover from and prevent sports-related injuries. Whether you’re new to exercise or returning after a break, understanding how to protect your muscles, tendons, and ligaments is key to staying injury-free.
Understanding Strains and Sprains
Before you lace up your sneakers, it’s important to know what these injuries are — and why they happen.
- Strains occur when muscles or tendons are overstretched or torn. These injuries are common in the hamstrings, lower back, groin and shoulders.
- Sprains involve the ligaments, the tough tissues connecting bones at a joint. The ankles, wrists, and knees are particularly vulnerable.
According to the American Orthopaedic Society for Sports Medicine (AOSSM), sprains and strains account for nearly 40% of all sports injuries each year, with many occurring among people starting new fitness routines.
Why New Year’s Workouts Can Lead to Injury
Many people begin the year with high motivation but underestimate the demands of their new exercise regimen. Common mistakes include:
- Doing too much, too soon
- Skipping warm-ups or cool-downs
- Using improper form
- Not wearing supportive footwear
- Ignoring minor aches and pains
When muscles, tendons, and ligaments aren’t conditioned, they fatigue quickly and lose flexibility — increasing the risk of injury.
Tips to Prevent Strains and Sprains
Protecting your body doesn’t mean avoiding exercise; it means training smart. Follow these prevention strategies to make your New Year’s fitness goals sustainable and safe.
- Start Slow and Build Gradually: If you’re new to exercise or returning after a break, begin at 50–60% of your previous intensity. Gradually increase duration and resistance over several weeks to give your body time to adapt.
- Warm Up and Cool Down Properly: A 5–10 minute warm-up increases blood flow and flexibility, preparing your muscles for activity. After your workout, stretch gently to prevent stiffness and promote recovery.
- Focus on Form: Poor technique is one of the leading causes of injury. Consider working with a personal trainer or physical therapist to learn correct movement patterns, especially for strength training or high-impact exercises.
- Cross-Train to Balance Muscle Groups: Mixing activities — such as swimming, cycling, and strength training — helps prevent overuse injuries by working different muscle groups and maintaining overall balance.
- Wear Proper Footwear: Shoes designed for your activity and foot type can make a huge difference. Worn-out or unsupportive shoes contribute to poor biomechanics and increased strain on joints and ligaments.
- Listen to Your Body: Mild soreness is normal when you begin a new workout, but sharp or persistent pain is a warning sign. Rest, apply ice, and if symptoms persist beyond a few days, seek evaluation from a sports medicine specialist.
When to See a Sports Medicine Expert
If you experience any of the following, it’s important to schedule an appointment with an orthopedic or sports injury specialist:
- Severe pain or swelling in a joint or muscle
- Bruising or limited range of motion
- Difficulty bearing weight
- A “popping” sound at the time of injury
Prompt evaluation can prevent further damage and speed recovery. At Ortho Sport & Spine Physicians, we offer advanced diagnostic imaging, including MRI and ultrasound, to pinpoint the extent of an injury. Our treatment options range from non-surgical regenerative therapies like Orthobiologics to minimally invasive orthopedic procedures when needed.
Expert Care Across the Country
With locations nationwide from Atlanta to Phoenix, Ortho Sport & Spine Physicians is proud to serve active individuals, weekend warriors, and professional athletes alike. Our team of experienced physicians provides:
- Comprehensive sports injury assessments
- Personalized rehabilitation plans
- Preventive education to reduce future injury risk
Our goal is not only to get you back to your workout but to help you perform stronger and safer than before.
Make 2026 Your Healthiest Year Yet
Starting a new fitness journey should feel empowering — not painful. By easing into your workouts, paying attention to form, and seeking medical care when needed, you can avoid strains, sprains, and setbacks that derail your progress.
If you’ve recently experienced pain or discomfort during exercise, contact Ortho Sport & Spine Physicians today. Our specialists are ready to help you recover, rebuild, and move forward safely — so you can make 2026 your strongest, healthiest year yet.
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