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  • Writer's pictureNashville PT

Don't Let That New Year's Exercise Goal Leave You Injured

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New year, new beginnings! A fitness resolution is always an exciting commitment. However, whether you're diving into a fresh activity for 2024 or returning to one after a hiatus, it's crucial not to dive in headfirst.

Maybe you used to run marathons effortlessly or lift weights that seemed to defy gravity. But life happens, and often, our bodies can't quite keep up with our memories. Whether due to a break from exercise, an injury, or significant life changes, it's important to meet your body where you're at.

The Rush to Return: A Common Pitfall

It's only human to long for our previous levels of strength, endurance, or flexibility. However, returning to your former peak too quickly can be a recipe for setbacks. Here's why rushing back can be problematic:

1. Injury: A sudden return to intense activity can strain unprepared muscles and joints, significantly increasing the risk of injury. Think of your body like a car engine that's been idling for a while – it needs time to warm up before it can handle high speeds.

2. Muscle Imbalances: Neglecting a gradual progression may result in muscle imbalances. Some muscles may become overworked as you push them too hard, while others remain underdeveloped due to lack of attention. This imbalance can lead to posture issues and increase your risk of injury.

3. Burnout: Pushing too hard too soon can lead to physical and emotional burnout. You might find yourself overwhelmed and demotivated, causing you to lose the very enthusiasm that initially drove you to restart your fitness journey.

4. Performance Plateau: Without proper progress, you might find that your performance levels plateau rather than improve. You want to build your way up to new levels of fitness, not merely regain what you've lost.

The Gentle Art of Patience

Returning to your previous level of activity or achieving new fitness goals should be a journey, not a race. It's all about meeting your body where it's at, embracing your current abilities, and gradually pushing your boundaries. Here's why patience and a slower approach are crucial:

1. Injury Prevention: Gradual progress reduces the risk of injuries and allows your muscles and joints to adapt safely. By taking your time, you ensure your body has the chance to rebuild its resilience, like a bridge that's fortified brick by brick.

2. Muscle Memory: Muscles have memory. If you were once a skilled tennis player, your muscles have a blueprint of those movements. But, like digging out an old, overgrown path in a forest, it takes time for those muscles and your nervous system to regain their 'memory' of those specific movements and skills.

3. Consistency: Slow and steady progress is more sustainable. It helps build long-term habits and routines. It's much easier to stay motivated when you're not pushing your body to its limits every day.

4. Motivation: Celebrating small achievements along the way can boost motivation and provide a sense of accomplishment. It's these little victories that keep you going and excited about your progress.

How to Slowly Get Back

So, how do you go about meeting your body where it's at and achieving your fitness goals safely and effectively? Here are some practical steps:

1. Set Realistic Goals: Establish achievable short-term goals based on your current fitness level. Think of these goals as stepping stones on your path to your ultimate destination. Every milestone reached is a reason to celebrate and stay motivated.

2. Listen to Your Body: Pay close attention to your body's signals. If something doesn't feel right – whether it's discomfort, pain, or excessive fatigue – adjust your plan accordingly. Remember, your body knows best.

3. Include Variety: Diversify your workouts. This might include strength, flexibility, and cardio exercises. Cross-training can help prevent overuse injuries and keep your routine exciting. Remember, consistency is key.

4. Seek Guidance: A physical therapist can be a valuable resource in creating a customized plan tailored to your needs and goals. They provide expert advice and can make adjustments based on your body's unique responses.

5. Rest and Recovery: Don't underestimate the importance of rest and recovery days (and that includes good sleep). They allow your body to heal, rebuild, and grow stronger. Rest is a vital part of any fitness plan, not an inconvenience.

Remember, the journey to your fitness goals is uniquely yours. Meet your body where it's at, embrace the present, and allow yourself the gift of patient progression. Be kind to yourself, set achievable goals, and appreciate the small victories along the way. Slow, steady, and persistent progress is the key to lasting success.


- Smith, J. C., & Thompson, M. W. (2020). Exercise and Sports Science. Lippincott Williams & Wilkins.

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