New year, new goals: Preventing injuries and when to seek care

The start of a new year often inspires people to get active. Maybe you’re returning to the gym after a break, trying a new workout class, training for a race or simply committing to hitting a daily step goal. Regular physical activity is one of the best things you can do for yourself: it supports heart health, strengthens muscles and bones and improves mood and energy.

But jumping into a new routine too quickly can also increase your risk of injury. Understanding how injuries happen and knowing when to seek care can help you stay active without unnecessary setbacks. When a workout injury leaves you unsure whether to rest or seek treatment, CareNow® urgent care offers convenient evaluation and treatment to help you recover properly and keep moving forward.

Why exercise injuries happen

If you haven't been exercising regularly for an extended time, keep the recommended amounts of physical activity for your age group in mind as you ramp up your activity level. Anyone can experience pain or strain when their activity level changes suddenly. Common causes include:

• Doing too much after a period of inactivity
• Skipping warmups or stretching
• Using poor form or improper equipment
• Repeating the same movements without enough rest
• Ignoring early warning signs from the body

Even activities that seem low impact can lead to discomfort if muscles and joints aren’t conditioned for new demands.

Common urgent care injuries

Many exercise injuries are mild, but they can still disrupt daily life if not treated properly. Some of the most common include:

• Sprains and strains: Overstretched or torn muscles and ligaments often affect ankles, knees, shoulders and backs. These injuries can cause pain, swelling and limited movement.
• Joint pain and inflammation: Repetitive motion or sudden increases in activity can irritate joints, leading to stiffness and discomfort.
• Tendon irritation: Tendonitis can develop over time from repeated stress, especially in the elbows, knees, heels and shoulders.
• Back and neck pain: Improper posture, weak core muscles or lifting too much weight can strain the spine and surrounding muscles.

Not all injuries are dramatic or immediate. Many start as mild soreness and gradually worsen if activity continues without rest.

Signs you should seek treatment

Some muscle soreness is normal when starting something new. However, certain symptoms suggest it’s time to pause and consider medical care. Pay attention if you experience:

• Pain that doesn’t improve after rest
• Swelling, bruising or warmth around a joint
• Difficulty moving or bearing weight
• Pain that interferes with sleep or daily activities
• Tingling, numbness or weakness
• Symptoms that last more than a few days

Ignoring these signs can delay healing and increase the risk of long-term issues.

When is urgent care a good option?

Urgent care can be a helpful resource when you’re unsure how serious an injury might be or need quick evaluation. Our CareNow® urgent care providers can:

• Assess muscle, joint and soft tissue injuries
• Order X-rays to rule out fractures
• Recommend treatment plans for pain and inflammation
• Provide guidance on safe activity modification
• Refer patients for follow-up care if needed

Seeking care early can help you recover more efficiently and avoid complications that could keep you sidelined longer.

Tips to stay active without getting hurt

Staying injury-free doesn’t require perfection, just consistency and awareness.

• Start gradually: Ease into new routines and increase intensity over time. A common rule is to avoid increasing workload by more than about 10% per week.
• Warm up and recovery: Easy and sustained warm-up movements help prepare muscles and joints. Cooldown stretches after intense or sustained activity helps with recovery and soreness.
• Form matters: Improper form is one of the main culprits for exercise injury. Consider working with a trainer or instructor if you’re learning new movements.
• Include rest: Your recovery days are when the body heals and gets stronger. Scheduling rest days into your routine is an important part of your exercise plan.
• Pay attention to your body: Soreness is normal, but pain is a message from your body to try something different. Listening to your body now can help prevent bigger problems later.

Keep your momentum going

Physical activity is one of the best investments you can make in your health, but it works best when approached thoughtfully. Injuries don’t mean failure. They’re often a reminder to adjust, recover and move forward with a smarter plan.

If pain or injury is holding you back, urgent care can help you get answers and support your recovery. With the right care and a balanced approach, you can stay active, healthy and on track throughout the year.

Why choose CareNow® urgent care?

If you need convenient care after hours or on the weekend, consider visiting your local CareNow® urgent care clinic. With 225 locations throughout the country, we are ready to see you when you need it most. We offer comprehensive and accessible healthcare through our extensive clinic network, convenient Web Check-In® service and Virtual Visits, making us a dependable option for your medical needs. Visit the CareNow locations webpage to find a clinic near you.