The New Year is a great time to take control of your health and wellness. Diet and exercise are great ways to start building the body you want, but you have to be careful when creating a fitness plan.
Too much exercise too fast can lead to painful injuries that can dampen your 2026 plans. If you don’t know where to start, Dr. Omar Osmani and the Spine and Orthopedic Center of New Mexico team offer helpful tips.
Located conveniently in Roswell, New Mexico, our facility boasts an urgent care when injuries do arise. We also offer various orthopedic treatments for conditions such as knee, hip, or shoulder pain.
2026 is just about here, which means it’s time to start planning for your New Year’s resolutions. If a more substantial, fitter body is what you’re after, a new and improved workout plan is a great way to start.
But it’s not a good idea to jump into a fitness routine immediately, especially if you’re new to exercise. Jumping in too quickly can lead to injury and failure to follow through with your goals.
It’s crucial to gauge your fitness level before diving into exercise. If you’re new to working out, start slow and make sure you’re allowing time for rest and recovery.
Gradually increase activities and weight to prevent problems like strains, sprains, and overuse injuries. It’s essential if you’re already living with issues like osteoarthritis or previous joint injuries.
A new workout plan is a great way to kick off 2026 and your fitness goals. Taking the time to follow these tips allows you to exercise without the fear of injury:
Jumping into a workout plan too quickly can strain muscles, ligaments, and tendons. The result could be an injury that prevents you from continuing your exercise plan.
Gradually increase the intensity of your workouts or distance when running. Take the time to figure out what works best for your body to prevent injuries.
You know your body better than anyone, so you know when you’re pushing too hard. If you have pain while working out, don’t push through it. Listen to how you feel and don’t continue when your body needs rest.
It’s imperative to warm up and cool down before and after a workout. Spend 5 to 10 minutes doing dynamic stretching before a workout, and the same amount of time using static stretching afterwards. These help improve circulation and stretch muscles to prevent injury.
Using the proper form during exercise is crucial for avoiding injury. Make sure you know and understand how to use workout machines and avoid straining your back and hips when lifting weights.
Rest days are crucial in any workout plan; they allow the muscles and tissues to recover after a hard week of exercise. Incorporate at least one to two rest days per week, adding in gentle stretching or yoga.
Even the most vigilant athletes suffer injuries during workouts, whether they’re minor or significant. If an injury does occur, stop working out immediately and rest.
The severity of the injury dictates the next steps in care. A minor sprain or muscle strain doesn’t usually require expert treatment. You can manage it with rest, ice, compression, and elevation, as well as over-the-counter anti-inflammatory medications.
Minor injuries usually heal within a few days to a week. But if symptoms persist, come into our urgent care for treatment. We offer same-day appointments and in-house X-rays and treatments for moderate exercise injuries.
We suggest physical therapy, medications, and rest to help you heal. More severe injuries may require surgery if conservative measures aren’t effective.
To learn more about sports injuries and what our urgent care offers, please call our Roswell, New Mexico, office today to schedule an appointment. You may also request one online through our website.
