Rhys Laugharne - 27th January 2025
The New Year often brings a surge in fitness-related resolutions, with 95% of New Year's resolutions being fitness-related. However, the enthusiasm can lead to injuries if not approached carefully. Research shows that 43% of people expect to give up their New Year's resolutions by February, often due to setbacks like injuries.
Common New Year's Resolution Injuries
Sudden changes in activity levels can lead to various injuries, including:
Runner's Knee
Shoulder Strains
Lower Back Pain
Achilles Tendonopathy
Sprains and Strains
These injuries often result from overloading, poor technique, and neglecting proper recovery.
Tips to Prevent Injuries
To help reduce injury risk while pursuing fitness goals:
Warm up properly: Spend 5-10 minutes preparing your body.
Ease into it: Increase intensity gradually
Listen to your body: Pain and fatigue can be signals to rest or adjust.
Prioritise recovery: Adequate sleep, hydration, and nutrition are crucial.
Recovery and Staying on Track
If an injury occurs, it's important to seek professional help. I advise against the "no pain, no gain" mentality, as it can lead to chronic conditions if not managed properly. Instead, focus on a gradual return to activity without provoking your symptoms.
Setting Achievable Goals
Rather than making vague resolutions, set specific, manageable and measurable goals. For example, instead of "exercise more," aim to go to the gym at least twice a week. Breaking larger goals into smaller steps can make them less intimidating and more achievable. By approaching fitness goals with patience and proper guidance, you can minimise the risk of injury and increase your chances of long-term success. Remember, it's not about perfection, but progress. As the research shows, flexibility and persistence are key to maintaining resolutions beyond the initial enthusiasm of the New Year.
Ready to Rebuild?
At Rebuild Physiotherapy, we’re passionate about helping you stay active and injury-free while pursuing your fitness goals. If you’re struggling with an exercise-related injury or want advice on how to prevent one, don’t wait—book an appointment with our team today.
Let’s turn your setback into a comeback and make 2025 your healthiest year yet!
References:
Oscarsson et al. (2020). "A large-scale experiment on New Year's resolutions" - Published in PLOS ONE
Swindells et al. (2023). "The Role of Adaptive Goal Processes in Mental Wellbeing in Chronic Pain" - Published in International Journal of Environmental Research and Public Health
Research by Stockholm and Linköping Universities on New Year's Resolutions - Published in PLOS ONE
ECU (Edith Cowan University) Research on Goal Flexibility and Mental Wellbeing
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