A recent survey found that “exercising more” is the top New Year’s resolution, with 25% of adults prioritizing working out more in 2026.
You’ve probably noticed extra people at the gym this January. With the influx of new exercisers, it’s no surprise that exercise injuries tend to spike during this time.
While exercising more is a great way to improve health, experts caution that slow and steady wins the race.
Orthopedic surgeon Dr. Andrew Carbone says, “We see a very predictable spike of very preventable injuries in January every year.”
Carbone explains that after the holidays, motivation is high, but conditioning is at an all-time low.
He notes social media trends often contribute to the rise in injuries.
“There’s one social media trend now with the kettlebell swing — 100 swings a day for 30 days. That kind of stuff will cause overuse injuries,” Carbone says.
Common injuries include tendonitis, especially in the biceps, rotator cuff issues in the shoulder, and knee injuries.
“Especially if someone suddenly takes up running,” Carbone adds. “You go from zero to running 3-4-5 miles, you’re going to get a lot of patellar tendonitis, a lot of runner’s knee.”
To avoid injuries, Carbone advises starting slow by working out no more than three days a week and incorporating rest days.
“Rest is when your body starts to build muscle,” Carbone said.
Carbone recommends avoiding social media fads and instead focusing on basics like bodyweight exercises and core work.
“Consider getting a trainer to help keep your technique on track,” Carbone suggests. “Start with higher reps and lower weights.”
“Once you have the fundamentals — a strong core, lower back, and shoulders — then you can start to play with increasing weights,” Carbone adds.
Carbone warns that soreness is normal when starting a new workout routine, but if soreness doesn’t improve quickly or swelling occurs, it’s time to see a doctor.