Ah, the New Year — that time when new-found motivation hits and the possibilities are endless! Whether your New Year’s resolution is running a marathon, getting stronger, or simply becoming more active, January 1st is full of promise and excitement. But if you’re not careful, it’s easy to go from New Year, New Me to New Year, New Injury!
At CSSM, we often see a surge in activity come January, as gyms, running tracks, and swimming pools are flooded with motivated individuals. But just as frequently, by the end of the month, many of those same individuals are sidelined by common overuse injuries like shin splints, plantar fasciitis and Achilles tendinopathies.
So, how can you make sure that this year is different? How can you get started on the right foot and avoid the injuries that so many fall victim to? Here are our key tips for avoiding overuse injuries whilst still nailing your 2025 fitness goals.
New Year’s resolutions are exciting and motivating, however one of the biggest mistakes we see is people getting caught up in the rush and jumping in too quickly. It’s important to start slow, especially if our bodies have been inactive for a little while – we need to give it time to adjust to our newfound routine. Don’t rush into high-intensity workouts or long training sessions – easing into it is the way to go.
The key is to gradually increase the intensity and duration of your activity. Avoid the temptation to push yourself to your limits in the first few weeks – this is a trap! A good rule of thumb is to increase your weekly load by no more than 10%. The FITT principle (Frequency, Intensity, Time, Type) is a helpful guide to increasing your load whilst giving your body the time to adjust and adapt safely and effectively.
A common misconception around fitness goals is that we only need to focus and train the relevant region of the body, but this is far from the truth! Building a strong foundation through strength training is important for preventing overuse injuries and niggles along the way. By strengthening all muscle groups (upper body, lower body and core), we can improve posture, enhance performance, and ensure long-term, sustainable results.
Squats, lunges, calf raises, planks and push ups are a great way to kick off your strength training journey. All it takes is 2-3 sessions each week, and GRADUALLY we can increase the load.
Wearing quality footwear is an investment in yourself and your fitness journey – it’s time to throw out those old runners. Proper footwear and equipment can make a huge difference in injury prevention, especially if you’re hitting the pavement regularly. If you’re not sure what is best for you, ask our team.
Variety is not just the spice of life — it’s also crucial for injury prevention. You want to refrain from training the same muscle group day after day, as this puts stress on the same tissues and increases the risk of overuse injuries.
Try to mix up your activities. For example, if you’re a runner – try cycling or swimming to give your body a break from the repetitive movements. Mixing up your activity won’t hinder your fitness goals – you can still achieve the same cardiovascular benefits and it may even prevent you from getting bored of the same activity!
Rest is just as important as exercise when it comes to injury prevention. If we don’t allow our muscles the time to repair and rebuild after training, it can lead to overtraining and increase the risk of injury.
Our muscles repair and recover the most effectively and efficiently when we are sleeping – therefore it’s important to give yourself 7-9 hours of quality sleep each night. 2-3 rest days each week are essential when starting a new routine. Active recovery (like walking, yoga, and stretching) can also be effective without overloading your muscles.
It’s easy to ignore those little aches and pains when you’re motivated to train hard, but your body is trying to tell you something. If you feel any discomfort or notice a niggle, don’t brush it off. Early intervention is key to preventing more serious injuries.
If you’re unsure whether an injury is serious, or if you’re dealing with a persistent ache that won’t go away, talk to a CSSM practitioner for advice.
Herring, S. A., Kibler W. B., & Putukian, M. (2019). Load, Overload, and Recovery in the Athlete: Select Issues for the Team Physician – A Consensus Statement. Current Sports Medicine Reports, 18 (4), 141-148.
Napier, C. & Willy, R. (2021). The Prevention and Treatment of Running Injuries: A State of the Art. International Journal of Sports Physical Therapy, 16(4), 968-970.
Sort Practitioners by Name
(03) 9889 1078
Open 7 days