Starting a New Fitness Routine? 5 Tips to Prevent Common Orthopedic Injuries

A new fitness routine can set the tone for a stronger, healthier year, but it also comes with a spike in orthopedic injuries. Sprains, strains, and overuse injuries can occur when enthusiasm for a fresh start outpaces preparation. 

The good news is that with a few smart habits, you can keep your progress on track, and if something does go wrong, the skilled team of board-certified physician assistants at Nevada Orthopedic & Spine Center is here with same-day orthopedic urgent care through our Fast Track Clinic.

1. Ease into new activities

Most injuries happen when people jump into a workout that’s far more intense than what their body is conditioned for. Muscles, tendons, and joints need time to adapt to new stress. For safe exercise, start slower than you think you need to, whether that means shorter runs, lighter weights, or modified versions of certain movements.

As your strength and stamina build, you can safely increase intensity. This gradual progression helps prevent strains, tendon irritation, and joint flare-ups that often derail new routines.

2. Prioritize warm-ups (and don’t skip cool-downs)

Cold muscles are tight muscles, and tight muscles are more likely to tear. A quick warm-up — five minutes of walking, light cycling, or dynamic stretching — increases blood flow and prepares your joints for movement. Afterward, cool-downs help your heart rate return to normal and reduce post-workout stiffness.

These small steps protect your joints and make your workouts feel far more sustainable.

3. Mix up your workouts to avoid overuse

Doing the same activity every day may feel productive, but it’s one of the fastest ways to develop overuse injuries like shin splints, tendonitis, or stress fractures. It’s beneficial to alternate between different types of workouts, such as strength training, low-impact cardio, cycling, swimming, or mobility work. 

Cross-training keeps things interesting and gives certain muscle groups time to recover while strengthening others. If something starts to feel sore or off, listen to it. Early discomfort or nagging pain is often your body’s first warning sign.

4. Use proper form and supportive gear

Good technique is key to preventing orthopedic injuries. Learning proper lifting technique, maintaining correct posture during exercise, and using equipment that fits your body can make a significant difference. The right shoes, especially for high-impact workouts, help absorb shock and protect your ankles, knees, and hips.

If you’re unsure about your form, working with a trained professional can help you avoid habits that may lead to injury down the road.

5. Don’t wait to get evaluated if something feels wrong

Pushing through pain is a common mistake made when starting a new exercise regimen. You may try to push through because you think it’s too early in your fitness journey to get help. But early intervention can prevent a minor injury from turning into a major setback.

At Nevada Orthopedic & Spine Center, our Fast Track Clinic offers same-day orthopedic urgent care for recent injuries like sprains, strains, and suspected fractures. You can skip the ER wait, get on-site X-rays if needed, and get an expert evaluation from our orthopedic specialists. 

If specialized care is necessary, our team will seamlessly transition you to one of our skilled orthopedic physicians across sports medicine, spine, hand and wrist, foot and ankle, hip and knee, or general orthopedics.

Start strong and stay strong

Beginning a new fitness routine is empowering, and prioritizing your fitness means you’re on the right path. If pain or injury interrupts your routine, our team at Nevada Orthopedic & Spine Center is here to help you recover quickly and safely. 

Visit our Fast Track Clinic in Henderson or Las Vegas for same-day orthopedic injury care, or contact us to schedule an appointment with one of our orthopedic specialists today, and keep moving freely.