New Year, New You. Not New Injury

A guide to avoiding the 0–100 trap.

January enthusiasm is a beautiful thing. Gyms are buzzing, pavements are packed with new runners, and resistance bands are being liberated from the back of drawers everywhere. But here’s the catch: going from 0 to 100 is the fastest way to go from enthusiastic to injured. Let’s bottle that motivation and use it wisely so you can feel good in February, March… and beyond.

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Why “Full Pelt” Backfires

Your muscles, tendons, and joints adapt brilliantly, but they need time. When you rocket-load training volume, your tissues can’t remodel fast enough, and that’s when niggles (and then injuries) creep in. Consistency beats heroics every single time.

Here is a quick mindset reset:

• Progress rather than perfection.
• Consistency over intensity.
• Prehab rather than rehab.

Go Slow to Go Far (and Stay Injury-Free)

If you’re restarting or ramping up, do it sensibly:

• Start at 50–70% of your previous weights/distance/time.
• Alternate the hard/easy days to give tissues 24–48 hours to adapt.
• Schedule a deload every 4–6 weeks (reduce volume by 20–30%).
• Technique first: better form at a lighter weight is better than wobbling about with a heavy weight.
• Red flags? Sharp pain, a “pop,” swelling, numbness/weakness – pause and get checked!

Small, steady steps now = fewer forced rests later.

Stretching That Actually Helps

Stretching isn’t optional – it’s integral to staying injury-free and performing well. Training contracts and shortens muscles; stretching restores length, and balances the tension you’ve created.

Before you train (warm-up):
Do dynamic mobility for 5–8 minutes – leg swings, arm circles, hip circles, walking lunges, gentle torso rotations. Start small and build the range.

After you train (cool-down):
Use slow static stretches (hold 20–30 seconds, 2–3 rounds):

• Lower body: calves (straight & bent-knee), quads, hamstrings, glutes, hip flexors.
• Upper body: pec doorway stretch, lats/child’s pose, gentle upper-trap/neck holds.
• No bouncing; aim for mild tension, not pain.

If you’re already in pain or suspect an injury, press pause on heavy training and speak to a healthcare practitioner. Wondering if chiropractic could help? I’m happy to chat.

DOMS

We love the January energy – let’s just use it smartly.

What’s normal:
DOMS (Delayed Onset Muscle Soreness) kicks in 12–24 hours after a new/tough session, peaks at around 24–72 hours, then settles. It’s achy, stiff, but improves as you warm up.

Got DOMS? Do this:
Easy walk or light cycle; 5–10 mins mobility.

• Hydration + protein.
• Plenty of sleep (your best recovery tool).
• Next session: drop volume/intensity 20–30% or train a different area.

Get checked if:
Sharp, sudden pain stopped you mid-rep.

• You heard/felt a “pop,” or you’ve got swelling/bruising.
• Joint pain (not just muscle ache), pins/needles, numbness, weakness.
• Pain doesn’t improve after a few easy days or worsens at night.

You Don’t Need an Injury to See a Chiropractor

Chiropractic isn’t just for when the pain hits. In fact, the best time to get checked is before things flare.

Why prevention wins:
Catch stiff joints, tight tissues, and asymmetries early.

• Improve how your spine, hips and shoulders move so training feels smoother.
• Leave with simple techniques you can actually do at home.

A proactive session might include:
Movement/posture screen, hands-on joint and soft-tissue work as needed. Plus, sensible GP referral if we spot any red flags.

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Small Things That Prevent Big Niggles

Kit

• Retire dead trainers (roughly 400–500 miles of running).
• Prioritise comfort over fashion. Support is more important than how it looks.
• Talking of support – ladies get a decent sports bra! Get fitted and get the correct one for the appropriate impact.

Recovery basics

• Hydrate, eat protein, sleep.
• Mix impact days with strength and mobility.

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I’m here to help

Don’t wait until something goes “ping” to book in with me. If you’d like a quick screen, some targeted joint/soft-tissue work, and a simple plan to keep you moving well, come and see me. And if you haven’t been in for a while, that’s no problem at all. We’re always happy to welcome you back and make sure everything’s doing what it should be.

Book a check & chat: 07582 907702 • info@360Chiropractic.co.uk
360 Chiropractic • 48 London Street, Reading

Here’s to a strong, steady, injury-light start to the year.