As the new year begins, many people recommit to fitness goals, whether that means returning to the gym, joining a group class or simply walking more often.
While renewed motivation is a positive step toward better health, orthopedic specialists caution that rushing back into exercise without proper preparation can place unnecessary stress on joints.
Healthy joints are essential for movement, balance and quality of life. Knees, hips, shoulders and ankles are particularly vulnerable when people resume activity after a period of rest or reduced movement, such as during the holiday season.
The good news: With a thoughtful approach, you can protect your joints, build strength safely and reduce the risk of injury.
Here are six tips on how to do so:
1. Start low and progress slowly
One of the most common causes of joint pain early in the year is doing too much, too soon. Muscles and connective tissues need time to adapt to new or renewed demands. That is why orthopedic experts encourage starting with lower intensity and shorter durations before progressing.
If you previously walked 3 miles a day but took several months off, consider starting with 15 to 20 minutes and gradually increasing time and pace.
Strength training should also begin with lighter weights and controlled movements rather than high-intensity repetitions.
Keep in mind that soreness is normal when restarting exercise, but sharp, lingering or increasing pain is not. Listening to your body is one of the most important protective steps you can take.
2. Warm up before workouts
Skipping a warm-up is an easy way to increase your risk of joint strain. A proper warmup prepares muscles and ligaments by improving circulation and flexibility. Five to 10 minutes of light movement, such as marching in place, gentle walking or cycling, can significantly reduce stress on the joints once a workout begins.
Dynamic stretching, which involves slow, controlled movements rather than static holds, is also helpful before exercise.
Examples include:
- Leg swings
- Arm circles
- Torso twists
3. Strengthen the muscles that support your joints
Strong muscles act as shock absorbers around your joints. When the surrounding muscles are weak, your joints take on more impact and can wear down more quickly.
Core, hip and leg strength are especially important for knee and hip health. Exercises such as bridges, wall sits, light squats and step-ups can build protective strength when performed with proper form. Light resistance bands are another joint-friendly option.
Consistency matters more than intensity. Performing strengthening exercises two to three times per week can improve joint stability and reduce pain over time.
4. Choose low impact movement
High-impact activities such as running and jumping place repeated force on the joints. While these exercises are safe for many people, others may benefit from low-impact options as they rebuild strength and endurance.
Walking, swimming, water aerobics, cycling and elliptical training are all easier on the knees and hips while still supporting cardiovascular fitness. Yoga and Pilates can improve flexibility and alignment, which also helps joint function.
If high-impact workouts are part of your routine, consider alternating them with lower-impact sessions or gradually increasing your tolerance.
5. Wear supportive footwear
Shoes play a critical role in joint health. Worn-out or unsupportive footwear can change alignment in the feet, knees and hips, which may lead to discomfort or injury. Look for athletic shoes designed for your activity that provide cushioning and stability.
6. Maintain a healthy weight and hydration
Extra body weight increases the load on weight-bearing joints. Even small reductions in weight can significantly decrease pressure on the knees and hips. Hydration also supports joint function by helping cartilage stay lubricated.
7. Know when to seek help
Mild soreness should improve within a day or two, but consider consulting with an orthopedic specialist if the following occur:
- Sharp, persistent pain
- Swelling
- Limited movement
Early evaluation can help prevent minor issues from becoming more serious problems.
Recognized excellence in orthopedic care
Beginning the year with renewed focus on fitness is something to celebrate. By easing into activity, prioritizing joint-friendly exercise and listening to your body, you can support both short-term progress and long-term mobility.
Orthopedic specialists at Baylor Scott & White Medical Center – Frisco are here to help you stay active, healthy and moving with confidence. If you have questions about joint pain or returning to exercise safely, talk with a healthcare provider about the options that best support your goals.
As a Center of Excellence for joint replacement, shoulder replacement and spine surgery, Baylor Scott & White Medical Center – Frisco is home to board-certified orthopedic surgeons who use advanced techniques designed to support safe outcomes and faster recovery. This commitment to high-quality care means patients have access to specialized surgical and non-surgical treatment options close to home.
Find an orthopedic surgeon today.
Physicians provide clinical services as members of the medical staff at one of Baylor Scott & White Health’s subsidiary, community or affiliated medical centers and do not provide clinical services as employees or agents of Baylor Scott & White Health or those medical centers.
Baylor Scott & White Medical Center – Frisco is a hospital in which physicians have an ownership or investment interest. The list of physician owners or investors is available to you upon request. We are fully licensed by the state of Texas and are Medicare certified. Our facility is also accredited by The Joint Commission. We are an affiliate of United Surgical Partners International, and partnered with local physicians. Physicians are members of the medical staff and are neither employees nor agents of Baylor Scott & White Medical Center – Frisco, United Surgical Partners International, Baylor Scott & White Health, or any of their subsidiaries or affiliates.
The above story was produced by the Baylor Scott & White Medical Center – Frisco team with Community Impact's Storytelling team, using information solely provided by the local business as part of their "sponsored content" purchase through our advertising team.
