By Robert French, D.O.
It’s a new year; a time for fresh starts and new beginnings. Many have set a goal of improving their health in 2026, which includes incorporating exercise in their daily routines. If you are one of these, I applaud you. With the right approach, you’ll gain strength, reduce stress and improve your health. Here’s a guide to help you begin safely, recognize common injuries and manage them effectively.
Start safely
Warm-up and cool-down
Always begin with 5–10 minutes of gentle movement (like brisk walking, cycling or arm swings). This increases blood flow and reduces muscle stiffness. After exercising, cool down with similarly gentle activities.
Progress gradually
Avoid jumping into high-intensity workouts. Increase your exercise intensity, duration or frequency by no more than 10% per week. This steady progression helps your muscles, tendons and joints adapt safely.
Cross-train and vary routines
Alternate activities, such as walking one day, strength training the next and swimming or cycling another day, to avoid overuse injuries like shin splints and tendinitis.
Learn proper technique
Using incorrect form increases stress on joints and muscles. Consider working with a trainer or watching reputable instructional videos to ensure your movements are safe.
Choose the right gear and environment
Use supportive, activity-appropriate shoes. When exercising outdoors, stay alert to terrain, avoid uneven ground and skip noise-canceling headphones if safety is a concern.
Listen to your body
Muscle soreness is normal; sharp or persistent pain is not. If it makes you say “ouch,” stop and rest. Pushing through pain often leads to injury.
Common beginner injuries & treatments
Strains and sprains
These soft-tissue injuries, affecting muscles, tendons or ligaments, are the most frequent among new exercisers, comprising around 60% of gym injuries.
Treatment:
- PRICE: Protect, Rest, Ice, Compression, Elevation
- Gently stretch once inflammation subsides.
- Consider a short physical therapy course for moderate injuries.
Shin splints
Pain along the front or inner shin which is common for beginners or runners who increase mileage too quickly.
Treatment & prevention:
- Rest and ice.
- Perform calf and tibialis anterior stretches and strengthening exercises like calf raises and hip hikes.
- Gradually increase training volume by ≤10% weekly.
Tendinitis
Overuse of tendons, such as Achilles, patellar or shoulder tendons, can lead to inflammation and limiting pain.
Treatment:
- Rest the affected area.
- Use ice and NSAIDs for 1–2 weeks.
- Begin light stretching and eccentric-strengthening when pain diminishes.
- Improve technique, increase rest intervals and vary training to prevent recurrence.
Runner’s Knee (patellofemoral pain syndrome)
Characterized by dull pain around the kneecap, often resulting from overuse or improper mechanics.
Treatment:
- Decrease activities that worsen symptoms.
- Perform quadriceps strengthening and consider knee support.
- Incorporate arch supports and consult a physical therapist if needed.
When to see a doctor
Seek professional guidance if:
- Pain is severe, persists beyond a few days, causes swelling, limits movement or recurs frequently. Early treatment often prevents minor injuries from becoming chronic issues.
Your Plan of Action
- Begin with low-impact activities (like walking or cycling) and gradually intensify.
- Perform daily warmups and pauses to assess how your body feels.
- Learn proper form and consider cross-training.
- Treat any pain or inflammation immediately with rest, icing and stretching.
By exercising thoughtfully, you’re taking a confident step toward better health.
Robert French, D.O., practices sports medicine at the UT Health East Texas Orthopedic & Sports Medicine Institute.