2026 is almost here! With the New Year on the horizon, you might be making a lengthy list of fitness resolutions. Unfortunately, common athletic injuries, like painful hip and knee problems, sometimes stop our well-intended resolutions in their tracks before we make any noticeable progress.
If you want to maintain your fitness goals and support your joints this year, here are a few simple tips from our Sports Medicine physicians to make 2026 a healthy year to remember.
Prevent Joint Pain in the New Year
1. Find a workout that you enjoy and can maintain. Dr. Ryan Dunlay agrees that establishing a new exercise routine in the New Year is a great way to keep yourself healthy. Regular exercise can improve flexibility, mobility, and joint health. If you want to start exercising but do not know where to begin, Dr. Dunlay suggests choosing a low-impact workout. Daily walks, swimming laps, or even a friendly game of pickleball would be fun ways to get active in 2026.
2. Remember to stretch. Dr. Shawn Wynn encourages patients who want to start working out to stretch first. Beware of starting an exercise regimen without stretching the muscles you may have neglected in 2025. Before diving into a new routine, set aside time to increase your flexibility. Dedicating a few minutes a day to stretch your joints is a great way to prevent a future sports injury.
3. Change up your fitness routine. If your goal is to run a marathon this year, our Sports Medicine physicians encourage you to do more than jog or sprint on the treadmill. Dr. Andrew Bries shares that diversity in training is necessary. Mixing up your exercise regimen promotes a healthy musculoskeletal system, which decreases the risk of an overuse injury. Take days off between cardio to weight train, stretch, and rest.
4. Massage your sore muscles. Starting a new workout is tough! You may experience painful knots or strained muscles after a hard workout. Dr. J.C. Clark says you can avoid sports-related injuries by properly massaging your muscles. Massaging sore joints and muscles can reduce tension, impact flexibility, increase blood flow, and decrease muscle stiffness.
5. Schedule a visit with your Sports Medicine physician. Dr. Waqas Hussain suggests that beginners check in with their orthopedic provider before jumping into a new cardiovascular or strength-training program, especially if they have already experienced an orthopedic injury.
If you do experience an athletic injury this winter, contact us to schedule an appointment at one of our locations in the Quad Cities. At ORA, our Sports Medicine Center of Excellence helps athletes of all performance levels return to active lifestyles following an injury.
Best of luck with your 2026 resolutions!
