How to Avoid Common Workout Mistakes as You Kick Off the New Year
Are you ready to smash your fitness goals in 2026? Make no mistakes: the Terry Physical Therapy team is cheering you on! However, we do want to make sure that you make the most of your new active lifestyle.
Often, people enter new workout programs with a ton of motivation and excitement, only to slip into habits that stall their progress and increase their risk of injury. Being mindful of those habits and adjusting for them accordingly can make a major difference in how your body feels and performs–in January and beyond.
Five Common Workout Mistakes to Avoid in the New Year
1. Doing Too Much, Too Fast
This is one of the biggest issues we see with fitness-related New Year’s resolutions. You’re ready to dive in, but pushing yourself harder than your body is prepared for can overload your joints, tendons, and muscles, increasing your risk of strains and other overuse injuries. Once the pain sets in, it becomes much harder to meet your goals.
How to Avoid It
- Increase intensity or duration by small weekly increments. Our team can provide guidance on what might work best for you.
- Don’t skip rest days. Strength is actually built during recovery.
- Track how your body feels during and after sessions. Soreness is normal; sharp or lingering pain is not. When in doubt, get it checked out!
2. Skipping Warm-Ups
People often underestimate the importance of warm-ups. However, they’re essential for helping you avoid injuries. A good warm-up prepares your body for physical stress by sending blood flow to your muscles and joints, where it’ll help you move more effectively.
Tips for An Effective Warmup
A good warm-up takes about 5-10 minutes and should include:
- Light cardio, such as brisk walking
- Dynamic movements, such as leg swings or arm circles
- Controlled rehearsal of the motions you’ll use in your workout
3. Using Poor Technique
Improper form is one of the most common reasons people develop pain during new workout plans. Misaligned joints increase stress on tissue, and the resulting movement compensations can worsen existing issues such as knee pain or back tightness.
How to Ensure Good Technique
- Work with one of our trained clinicians, who can correct your technique in real time.
- If weightlifting, start with lighter weights and slower movements to understand what the lift is supposed to feel like.
- Focus on stable breathing and controlled muscle engagement.
4. Ignoring Pain Signals
Too many people adhered to the extremely misinformed slogan “No pain, no gain.” While some slight discomfort is expected when you start a new workout routine (like muscle fatigue), true pain is a sign that something’s wrong. Sharp pain, localized pain, and swelling all indicate an injury, and pushing through it can cause long-term problems.
What To Do If You Notice Pain
- Schedule an appointment with Terry Physical Therapy. We’ll assess your symptoms and provide guidance on what to do next, such as modifications to help you keep moving without stressing the area.
Bonus Tip: Avoiding Injuries
- One way to avoid injuries is by scheduling cross-training days where you vary movements or areas of focus. This allows one part of your body to rest while still keeping you active.
5. Lacking a Plan
If you’ve never really worked out before, starting from scratch can be challenging. Many newcomers will just wing it, but unfortunately, a lack of structure can lead to inconsistent progress. As a result, you might feel your motivation dropping.
How to Exercise with Purpose
- Meet with the team at Terry Physical Therapy for a personalized exercise program tailored to your goals and abilities.
- Set simple, measurable goals that you can track from week to week (such as increasing your running speed).
- Adjust your work as you see improvements.
We’re Here To Help You Have a Healthy Start
You don’t have to navigate a brand new fitness routine on your own. Our team of physical therapists, kinesiologists, chiropractors, and more can help you understand your body’s needs, providing a clear sense of what you need to do to achieve your fitness goals this year. We’ll help you build healthy habits that last beyond January.
After all, it’s right there in our name: Terry Physical Therapy is here to help you build momentum for 2026!
Celebrate the season with this refreshing Cranberry Sparklers Mocktail, bursting with festive flavor and fizzy fun. It’s the perfect guilt-free way to toast any occasion and delight your taste buds!
Feel Better by Eating Better!
Cranberry Sparklers Mocktail
- 1 cup cranberries (thawed if frozen), plus more for garnish
- 1/4 cup sugar
- 1/2 teaspoon orange bitters
- 1 750-ml bottle sparkling non-alcoholic dry wine, chilled
- Seltzer, chilled, for topping
Muddle the cranberries with the sugar in a small bowl until the cranberries are in small bits and the sugar is dissolved. Strain into a large liquid measuring cup and stir in the bitters. (This can be done a day ahead; cover and refrigerate.)
For each drink, add 1 ounce of the cranberry mixture to a glass filled with ice. Top with about 4 ounces sparkling wine and a splash of seltzer. Garnish with cranberries.
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Exercise of the Month
PIRIFORMIS STRETCH
Start by sitting up straight with your knees bent and feet flat. Bend your leg and place your ankle across the top of your other knee. Rotate your trunk toward your bent knee and gently pull your knee toward your chest until you feel a stretch in your hip.
Hold for 30 seconds. 2 Sets, 1 Rep. (Materials needed: chair)
You Deserve to Feel Your Best!
Ready to continue your progress? Schedule your next appointment with Terry Physical Therapy today, and let’s get you back to feeling your best! Whether you’re recovering from an injury or maintaining your wellness, we’re here to support you every step of the way.
How Stretching Can Help You Find Flexibility Improvement
Stretching is a helpful tool for improving flexibility and restoring range of motion. By incorporating regular stretching exercises into your routine, you can gradually lengthen tight muscles, improve joint mobility, and reduce stiffness.
Benefits of Stretching
Increased Muscle Elasticity
- Stretching helps increase the elasticity of muscles and connective tissues, allowing them to lengthen and move through a greater range of motion.
Improved Joint Mobility
- Stretching exercises target specific joints and muscle groups, helping to lubricate the joints and improve their ability to move freely.
Reduced Risk of Injury
- Flexible muscles and joints are less prone to injury during physical activity, as they can move more freely without strain or overexertion.
At our clinic, we offer a variety of stretching techniques and personalized treatment plans to help you improve your flexibility and enhance your overall well-being. Our experienced team will work with you to develop a tailored program that addresses your unique needs and goals, ensuring that you achieve the best possible outcomes.
Flexibility Unleashed: Embrace Your Potential with Stretching and Physical Therapy
Ready to unleash your flexibility? Contact our team at Terry Physical Therapy now to learn more about our stretching techniques and discover how we can help you on your path to optimal mobility and vitality.
January Word Scramble
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aoceeibrtln
seaeynwr
sneuoloirt
iplcmosy
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Answer Key
hibernation
celebration
new years
resolution
olympics
fireworks
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RN MSN- Administrator
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Office Manager
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Billing Manager
