New year, new workout? Avoiding exercise injuries

The new year often brings a surge of motivation to move more, train harder and finally commit to that workout routine you’ve been planning. Whether it’s hitting the gym, starting a running plan or jumping into high-intensity classes, physical activity is one of the best things you can do for your health.

But there’s a catch: doing too much can lead to injury. Exercise injuries tend to increase especially in January as people try to jumpstart the year. The good news is that many of these injuries are preventable, and when they do happen, early treatment can help you heal properly and avoid setbacks. If an exercise injury is causing concern, MD Now® urgent care can evaluate you quickly so you can heal safely and get back to your routine with confidence.

Common exercise injuries

As you modify your exercise routine, keep the recommended activity levels for your age group in mind. When people ramp up activity quickly, certain injuries tend to appear more often. Some of the most common include:

• Sprains and strains: These happen when muscles or ligaments are overstretched or torn, often due to poor form, lifting too much weight or skipping warmups. Ankles, knees, shoulders and lower backs are frequent trouble spots.
• Tendonitis: Repetitive movements like running, cycling or weightlifting can irritate tendons, leading to pain and stiffness. Tennis elbow, runner’s knee and Achilles tendonitis are classic examples.
• Stress injuries: Gradually increasing mileage or intensity without enough rest can overload bones and joints. Shin pain and foot pain are common early warning signs.
• Back and neck pain: Improper posture, weak core muscles or sudden increases in lifting can strain the spine and surrounding muscles.

These injuries don’t always happen with a dramatic moment or obvious accident. Sometimes the pain builds slowly, which makes it easier to ignore at first.

Give yourself time to recover

Pushing through mild soreness can be normal when starting something new. However, certain symptoms signal that your body needs a break or medical evaluation.

Watch for:

• Worsening pain after rest
• Swelling, bruising or warmth around a joint
• Reduced range of motion
• Pain that alters how you walk, run or move
• Numbness, tingling or instability
• Pain that lasts more than a few days

Ignoring these signs can turn a minor injury into a more long-term problem. Rest is not quitting; it’s part of training smart.

How urgent care can help

Urgent care is a convenient option for many exercise injuries, especially when you’re unsure how serious something might be.

At MD Now, urgent care providers can:

• Evaluate sprains, strains and joint injuries
• Order X-rays to check for fractures or other concerns
• Recommend treatment plans, including rest, ice, compression and elevation
• Prescribe medications if needed for pain or inflammation
• Provide guidance on when it’s safe to return to activity
• Refer you for follow-up care if necessary

Receiving early treatment can help you avoid complications and shorten recovery time. It also gives you peace of mind when you’re deciding whether to keep training or step back.

Tips for preventing injuries as you build your routine

Starting strong doesn’t mean starting fast. A few simple habits can make a big difference.

• Ease into it: Increase intensity, weight or distance gradually. A common rule is to avoid increasing workload by more than about 10% per week.
• Warm up and cool down: Gentle movement before exercise prepares muscles and joints. Stretching or light activity afterward helps with recovery.
• Focus on form: Proper technique reduces strain and improves results. Consider working with a trainer or instructor if you’re learning new movements.
• Rest days matter: Your body gets stronger during recovery, not just during workouts. Schedule rest days into your routine.
• Listen to your body: Pain is information. Paying attention early can prevent bigger problems later.

Getting back on track safely

Staying active is a long-term goal, not a race. Minor setbacks happen, especially when starting something new. What matters most is responding the right way. If an injury is slowing you down or causing concern, urgent care can help you take the next step with confidence. With the right care and a thoughtful approach, you can recover safely and continue building healthy habits all year long.

About MD Now® urgent care

MD Now® urgent care is Florida’s largest urgent care operator with 100+ state-of-the-art clinics conveniently located across the state of Florida. MD Now urgent care’s physician-led team provides high-quality healthcare through a comprehensive lineup of urgent care and occupational health services during convenient hours. MD Now urgent care is proud to be affiliated with HCA Florida Healthcare. For more information, visit the MD Now website.