A new year often brings renewed motivation to move more, train harder, and feel stronger. Whether you’re returning to the gym, starting a new sport, or getting back into a routine after time off, January is a popular time for sports injuries.
The good news? Most New Year injuries are preventable with the right approach. Smart movement isn’t about doing less—it’s about doing things intentionally, progressively, and safely.
Why January Is Prime Time for Sports Injuries
After weeks (or months) of reduced activity, the body isn’t ready for sudden increases in intensity. Muscles, tendons, and joints need time to adapt, and when they don’t get it, injuries can follow.
Some of the most common January injuries we see include:
- Shoulder and rotator cuff strains
- Knee pain and ligament irritation
- Achilles and calf strains
- Low back pain from sudden workload increases
These injuries often occur when people jump back into exercise at the same level they left off, or push even harder to “make up for lost time.”
Smart Movement Starts With a Reset, Not a Restart
Instead of picking up where you left off, think of January as a reset.
Smart movement principles include:
- Reducing weight, mileage, or intensity at first
- Prioritizing proper form over performance
- Building gradually over several weeks
- Allowing time for rest and recovery
Progress should feel challenging, but never painful.
Listen to the Right Signals
Some soreness is normal when returning to activity. Pain is not.
Normal signs:
- Muscle soreness that improves within 24–48 hours
- Mild stiffness that eases as you warm up
Red flags to watch for:
- Sharp or persistent pain
- Swelling or instability
- Pain that worsens with activity
- Discomfort that doesn’t improve after rest
If something doesn’t feel right, it’s best to address it early.
How Physical Therapy Can Help
Physical therapy isn’t just for recovery, it’s also one of the best tools for injury prevention and performance support.
A physical therapist can help:
- Identify movement limitations or imbalances
- Create a personalized return-to-exercise plan
- Improve strength, mobility, and stability
- Help you safely progress toward your fitness goals
Early intervention can often help in the prevention of small issues from becoming long-term setbacks.
Make 2026 the Year of Smart Progress
Consistency, not intensity, is what leads to lasting results. By easing back into movement, listening to your body, and seeking expert guidance when needed, you can help yourself stay active and strong all year long.
At MOTION, our physical and occupational therapists are here to support every step of your journey, whether you’re returning to the gym, training for a sport, or recovering from an injury.
Move smart. Move confidently. Keep your goals in MOTION.
