A Guide to staying injury free this month.

Free Advice: A Guide to staying injury free this month.

When it comes to achieving our fitness goals this January, there will be some that maintain consistency with minimal issues and hit their 2024 goals. Unfortunately for others, injury will prevent us from doing so.

Pushing ourselves to meet our resolutions can sometimes bring about the odd niggle. In January, we tend to see a rise in overuse injuries. Often caused by repetitive motions and excessive strain on the body, these issues can hide themselves as niggles which can then become more debilitating and hinder our progress.

Understanding Overuse Injuries:

Overuse injuries occur when the body is not given enough time to heal and adapt to the stress placed upon it. Some common examples of overuse injuries in the gym include tendinitis, stress fractures, and muscle strains. It is important to be somewhat accountable for how much volume/load we are doing week to week. The body does not like huge spikes in activity with short notice.

Preventing Overuse Injuries:

Gradual Progression:

One of the most important aspects of preventing overuse injuries is to gradually increase the intensity, duration, and frequency of your workouts. This allows your body to adapt and build strength over time, reducing the risk of injury.

Warm-up and Cool-down:

Always start your workouts with a thorough warm-up to prepare your muscles and joints for the upcoming activity. Similarly, cool down with some gentle mobility exercises to promote blood flow and flexibility.

Rest and Recovery:

Rest days are just as important as your training days. Give your body ample time to recover and repair itself. Incorporate rest days into your workout schedule and listen to your body when it needs a break.


Prioritise your sleep. It is pivotal for tissue regeneration and therefore the repair of muscle and bone tissue.

Don’t Ignore The Niggle:

If you feel like you are doing all of the above, but the niggle persists. Come and get things looked at. There will always be a way to work around things and continue pursuing your goals. Getting the education on how to move forward with the advice on how to resolve the issue, it could be the difference between running that marathon, losing that 3kilograms … or not.


Overuse injuries can be a setback in your fitness journey, but with the right approach, they are preventable. By gradually progressing, incorporating warm-ups and cool-downs, prioritizing rest, recovery, and sleep you can reduce the risk of overuse injuries and ensure a safe and sustainable training regimen. Remember, your health and well-being should always be a priority, and taking preventive measures today will keep you on track for long-term success in your chosen activities.

Don’t ignore the niggle.

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