Every January, people feel a burst of motivation. New routines. Fresh goals. Gym memberships. Long-delayed plans to “get back into it.”

But after a slower, more sedentary December — often filled with travel, late nights, stress, cold weather and long periods of sitting — the body may not be quite as ready as the mind is.
And that’s exactly why New Year injuries are so common.

If you’ve ever felt keen to start strong in January, only to find yourself sore, stiff or even sidelined a week later, you’re not alone. Thankfully, most of these injuries are preventable with the right approach.

Below, we share the most common issues we see at this time of year — and, more importantly, what you can do to minimise your risk and support a healthy start to the new year.

Lower Back Strain

This is by far the biggest January issue.
Often caused by:

• Weak or deconditioned core muscles

• Returning to heavy lifting too quickly

• Long periods of sitting in December

• Poor technique when exercising

A sudden jump from “very little movement” to “let’s go!” is hard on spinal stability.

Shoulder & Neck Tension

Tension accumulates easily after weeks of:

• Stress

• Poor posture

• Long drives or flights

• Extra screen time over the holidays

Add in a return to upper-body workouts and you have a recipe for niggles in the shoulder girdle and neck.

Knee Pain & Overuse Injuries

New runners are particularly at risk.
Common triggers include:

• Rapid increases in mileage

• High-impact classes

• Worn-out footwear

• Weak hip and glute stabilisers

Even enthusiastic walking challenges can cause discomfort when the increase is too quick.

Sprains & Strains During the “Gym Rush”

January gym floors are full of new routines, new machines and — sometimes — over-enthusiastic intensity.
Most sprains come from:

• Skipping warm-ups

• Poor form

• Lifting too heavy too soon

• Moving too quickly

Reactivated Old Injuries

Old issues often flare when:

• The body has been sedentary for several weeks

• Stress levels have been high

• The nervous system is more sensitive

• Habits suddenly change in January

Your body remembers previous weaknesses, even if you feel “fine” — until you push too hard.

Why January Makes Injuries More Likely

A Sedentary December

Reduced mobility means:

• Stiff joints

• Lower core activation

• Less stability around key areas like hips, shoulders and spine

Higher Stress Levels

Stress hormones can increase muscle tension and reduce recovery capacity.
Research from Harvard Health shows that chronic stress changes how muscles hold tension and how the nervous system responds to load:
https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response

Cold Weather Effects

Muscles stay tighter.
Circulation slows.
Warm-ups become even more essential.

The “All-or-Nothing” Mindset

This is often the biggest culprit.
People feel like they need a total reset — but the body responds best to gradual change.

Reduced Sleep and Nutritional Patterns

Late nights, alcohol, and disrupted routines from Christmas can contribute to slower recovery.

How to Avoid New Year Injuries (Practical, Actionable Tips)

Start Slower Than You Think You Need To

Increase your intensity or volume by 10–20% per week.
If you’re returning to exercise after time away, you’ll benefit more from consistency than intensity.

Warm Up Properly

A good warm-up prepares your muscles, joints and nervous system.
Focus on:

• Gentle mobility

• Light activation of glutes, core and shoulders

• Dynamic stretching

The Mayo Clinic has a simple, clear guide on how proper warm-ups reduce injury risk:
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506

Support Your Nervous System

Movement isn’t just physical — your nervous system decides how your body responds to load.

Simple daily habits help reduce tension:

• Deep breathing

• Drinking more water

• Rolling your shoulders back through the day

• Taking small movement breaks

• Prioritising recovery

Improve Your Everyday Posture & Micro-Habits

Your January injury risk is influenced more by what you do daily than what you do in the gym.

Small changes help:

• Adjust your desk setup

• Take standing breaks

• Keep your spine aligned when lifting

• Stretch gently after long sitting periods

Prioritise Recovery

Sleep, hydration, stretching and rest days matter.
Consistency comes from respecting your body’s signals — not ignoring them.

Know When to Seek Support

If pain persists, worsens, or interferes with daily life, it’s worth having your movement, alignment and nervous system function assessed professionally.

When Chiropractic Care Can Help

Chiropractic care can support:

• Joint mobility

• Muscle balance

• Posture

• Nervous system regulation

• Recovery from strains and overuse

By helping the body move well — and respond well to the demands you place on it — you reduce your likelihood of January setbacks.

If you’re unsure where to begin, we’re here to help guide you safely and confidently into the new year.

Conclusion

New Year injuries aren’t inevitable — and you don’t need a complete life overhaul to feel better.  We’ve written many articles around the benefits of implementing even one change consistently for a much better long term gain than short bursts that often can’t aren’t sustainable.  Click here for ‘One Small focus article  or click here for our ‘Kinder habits that aren’t resolutions’ article.

Small, consistent steps will always outlast extreme January enthusiasm.
Move gradually.
Support your nervous system.
Listen to your body.
And choose habits you can maintain long after January ends.

If you’d like personalised advice or a check-up to start the year feeling your best, our team at Avalon Chiropractic is here to help.  Or if you are too far away from the clinic to visit in person, click here to read our ‘How Chiropractic Supports you in the winter months’ article.

Written by the team at Avalon Chiropractic, published January 2026.