A recent survey revealed that “exercising more” is the most popular New Year’s resolution, with approximately 25% of adults planning to prioritize fitness in 2026. This surge in gym attendance each January often results in a notable increase in exercise-related injuries. While the intention to improve health is commendable, medical experts urge caution, emphasizing the importance of gradual progression in fitness routines.
According to orthopedic surgeon Dr. Andrew Carbone, a predictable rise in preventable injuries occurs annually in January. He explains that although motivation levels soar after the holiday season, physical conditioning tends to be at its lowest. “We see a very predictable spike of very preventable injuries in January every year,” Dr. Carbone stated. He highlights the influence of social media trends on injury rates, noting specific fads that can lead to overexertion.
Common Injuries and Prevention Strategies
Dr. Carbone points to rising trends, such as the challenge of completing 100 kettlebell swings daily for 30 days, as potential culprits for overuse injuries. Common ailments include tendonitis, particularly in the biceps, rotator cuff issues in the shoulder, and various knee injuries. He warns that individuals who suddenly increase their running distance without preparation are especially vulnerable. “If someone suddenly takes up running and goes from zero to running 3-4-5 miles, you’re going to get a lot of patellar tendonitis, a lot of runner’s knee,” he added.
To mitigate the risk of injuries, Dr. Carbone recommends starting with a conservative approach. He advises individuals to engage in workouts no more than three times a week, ensuring adequate rest days to allow the body to recover and build muscle. “Rest is when your body starts to build muscle,” he explained.
Furthermore, he suggests steering clear of social media fitness fads and concentrating on foundational exercises like bodyweight routines and core strengthening. “Consider getting a trainer to help keep your technique on track,” Dr. Carbone recommended. He also emphasizes beginning with higher repetitions at lower weights before gradually increasing the intensity.
Recognizing Injury Symptoms
While some muscle soreness is normal when initiating a new exercise regimen, Dr. Carbone warns that persistent soreness or swelling could indicate a more serious injury. He advises consulting a medical professional if symptoms do not improve quickly.
As the New Year unfolds, individuals are encouraged to embrace fitness goals responsibly. By adopting a gradual approach and seeking guidance when needed, newcomers to exercise can enhance their health without falling prey to common injuries that often accompany well-intentioned resolutions.
