Over 95 million Americans place health and exercise at the top of their priority list for the New Year of 2026, according to a Health & Fitness Association (HFA) survey. Half desire to gain muscle, while the other half want to establish a consistent exercise routine.
You can count on our skilled providers at Cascade Orthopedics & Sports Medicine Center to help pursue your fitness goals without getting sidelined. Read more to learn about our top five strategies to protect your body as you ramp up activity as the New Year begins.
Most often, people get injured by increasing load or intensity too quickly. Sprains and strains are the most frequent sports-related injuries, accounting for a quarter to a third of reported cases.
You should spread progression across weeks, not days. Add small increments of time, distance, or weight (even 5–10% weekly) and aim for shorter cycles with easier recovery sessions. For example, you can alternate between run-and-walk days and add low-impact cross-training to share the load when starting a running program.
A structured warm-up is a proven way to reduce injury risk. Warm muscles and mobilized joints tolerate force better; passive stretching alone before activity is less effective than dynamic movement that raises heart rate and primes neuromuscular control.
A sample warm-up (8–12 minutes) can include a brisk walk or easy bike ride, dynamic leg swings, hip hinges, and movement-specific drills, such as bodyweight squats before weighted squats. Finish with a few light sets of the planned activity at reduced intensity to groove your technique.
Poor form and technique can result in shoulder, lower-back, and knee issues, especially when you’re starting with a new exercise plan. Visit us for a professional check early: a one-time movement screen, gait analysis, or a supervised session with a trained coach or physical therapist can correct compensations and prevent chronic problems.
Resistance training reduces the risk of injury by strengthening tendons, improving joint stability, and balancing muscle groups. Trouble spots for resistance-training injuries include the shoulder, lower back, and knee; however, a consistent strength program can protect them all.
You should include two weekly full-body strength sessions (hip hinge, squat, push, pull, and core), daily mobility work for both ankles and hips, and progressive loading to build resilience.
What you do away from exercise is often as important as the workout itself. Resting and recovering play a vital role in preventing overuse injuries and other issues. When you don’t give your body enough time in between workouts to recover, you hike the risk of musculoskeletal problems.
Ensure proper recovery between exercise sessions. It's essential to allow your body to rest, even when tempted to work out hard.
Watch for warning signs that you may be overdoing it, such as lingering soreness that worsens, sharp pains, swelling, or routine declines. If in doubt, use lower-impact options and seek assessment. Early intervention (physical therapy, gait/technique adjustments, or brief activity modification) keeps you going strong.
The Cascade Orthopedics & Sports Medicine team can help if you have a previous injury, are dealing with persistent pain, or want a professional screening before starting a new exercise or fitness plan. Our practice offers movement assessments, PT referrals, and injury care that keeps you moving safely. Book online or call today to get a plan that fits your goals and keeps you on track.
