Returning to the Gym After the Holidays: How to Prevent Injuries in the New Year

The start of a new year often inspires people to return to the gym, increase their activity level, or try new forms of exercise. While this renewed motivation is a great way to support your health, it can also lead to discomfort or injury—especially after taking time off during the busy holiday season.

At 360 Orthopedics, our sports medicine specialists, orthopedic surgeons, pain management providers, foot and ankle experts, and physical therapy team help patients stay active safely year-round. With a thoughtful approach, you can ease back into your routine while protecting your joints, muscles, and overall mobility.

Why Injuries Are More Common After the Holidays

A Sudden Jump in Activity Level

Many people take time off from regular workouts during November and December. When you return at full intensity, your muscles, tendons, and joints are less conditioned than they were before. This can lead to sprains, strains, or aggravation of chronic issues.

Old Injuries Tend to Resurface

Shoulder irritation, knee pain, ankle instability, or back discomfort can flare up quickly when you resume activity too aggressively.

The “All-In” New Year Mindset

It’s tempting to push yourself harder in January—but too much, too soon, is one of the top causes of early-year injuries.

Common Injuries Seen This Time of Year

Our teams frequently treat:

• Rotator cuff irritation and shoulder strains from weightlifting
• Knee pain triggered by running, squatting, or high-impact training
• Lower back pain from poor form or overloading
• Ankle sprains from restarting sports or HIIT workouts
• Foot and arch pain caused by improper footwear or sudden mileage increases

If pain is sharp, persistent, or interfering with daily activities, it’s important to be evaluated promptly.

How to Safely Return to the Gym After the Holidays

1. Increase Activity Gradually

Start at a comfortable intensity and build up slowly. A good guideline is to increase duration or load by no more than 10% per week.

2. Prioritize a Dynamic Warm-Up

Light cardio, mobility drills, and dynamic stretching prepare your joints and muscles better than static stretching alone.

3. Focus on Good Form First

Proper technique reduces stress on your joints and tissues. If you’re unsure whether you’re lifting or moving correctly, our physical therapists can assess your biomechanics and help refine your movement patterns.

4. Strengthen Your Core, Hips, and Glutes

Strong stabilizing muscles protect your knees, hips, and lower back during exercise.

5. Take Rest and Recovery Seriously

Hydration, rest days, stretching, and adequate sleep help prevent overuse injuries and support healthy tissue recovery.

6. Wear Supportive Footwear

Worn or unsupportive shoes can lead to knee, foot, or ankle pain—especially when increasing activity.

When to See a Specialist

Schedule an evaluation if you experience:

• Pain lasting more than a few days
• Swelling, clicking, instability, or sharp discomfort
• A previous injury flaring up when you exercise
• Difficulty bearing weight or completing normal activities
• Numbness, tingling, or persistent stiffness

Early diagnosis can prevent mild problems from becoming long-term limitations.

How 360 Orthopedics Supports Your Return to Activity

Sports Medicine

Our sports medicine physicians—Dr. Barre and Dr. Page—evaluate and manage exercise-related injuries, overuse conditions, and movement concerns for patients of all activity levels.

Orthopedic Surgeons

Our orthopedic surgeons evaluate and treat joint, tendon, muscle, and ligament concerns that may arise when restarting a workout routine. They manage conditions affecting the shoulder, knee, hip, spine, and foot and ankle, offering both nonsurgical and surgical treatment options when appropriate.

Pain Management Specialists

Our pain management team helps patients experiencing persistent neck, back, or joint pain that may worsen with increased activity.

Foot & Ankle Specialists

If you develop pain while walking, running, or training, our foot and ankle experts evaluate issues related to alignment, arch support, sprains, and overuse injuries.

Hip & Knee / Joint Replacement Specialists

Arthritis or mechanical joint problems can flare when returning to exercise. Our hip and knee specialists assess stiffness, reduced mobility, and pain that limits movement—whether you’re managing early symptoms or advanced joint concerns.

Physical & Occupational Therapy

Our therapy team provides personalized strengthening programs, mobility training, and injury-prevention strategies to support your goals in the gym and beyond.

To learn more about our team, visit our provider directory.

Ready to Get Back Into Your Routine Safely?

Whether you’re restarting your workouts or trying something new this year, our multidisciplinary team is here to help you stay active with confidence.