The new year brings a surge of motivation to get moving again. Gyms fill up, running shoes come out of retirement, and suddenly everyone is ready to rebuild strength and stamina. But if exercise has taken a back seat for a while, that burst of enthusiasm can quickly turn into frustration - especially when your body reminds you it’s not quite ready for business as usual.

The January Injury Cycle: Why “New Year, New Me” Often Hurts

After weeks or months away from regular training, your muscles, tendons, and joints need time to adapt. Unfortunately, many people jump straight back in at the same intensity they left off. The result? A predictable spike in injuries every January.

At this time of year, we see a surge in runner’s knee, rotator cuff strains, lower back pain, and Achilles tendinopathy. The pattern is almost always the same: too much, too soon, without proper preparation.

Your body isn’t being difficult - it’s being honest. Conditioning fades, movement patterns change, and small imbalances that once went unnoticed can quickly turn into painful problems when demand suddenly increases.

When to Seek Help: 3 Signs It’s Time to See a Physiotherapist

We admire determination, but “pushing through” pain isn’t always the solution. Here are three clear signs your body needs professional support:

1. Pain that changes how you move
If you’re limping, favouring one side, or modifying your technique to avoid discomfort, your body is compensating. These changes often lead to secondary injuries and longer recovery times. When pain alters your natural movement, it’s time to address the root cause.

2. Discomfort that lingers beyond your workout
Post-exercise muscle soreness is normal and usually settles within 24–48 hours. Sharp pain during activity, or aching that persists for days and interferes with daily tasks like climbing stairs or reaching overhead, is not. That’s your body asking for attention.

3. Pain that keeps returning to the same spot
Recurring knee, shoulder, or back pain often means the underlying issue hasn’t been addressed. Muscle imbalances, poor biomechanics, and faulty movement patterns don’t fix themselves. A physiotherapist can identify the cause and create a plan to break the cycle for good.

Start the Year Strong - and Pain-Free

You don’t have to choose between your fitness goals and your body’s wellbeing. Physiotherapy helps you understand what’s happening beneath the surface, treats the true source of pain, and gives you the tools to build strength safely and sustainably.

Whether you’re returning to exercise, managing a niggling injury, or looking to prevent problems before they start, a physiotherapy assessment can be the difference between a year of setbacks and a year of progress.

To help you start the year right, we’re offering 20% off initial physiotherapy assessments for new patients booked this January at all our locations.

Book your New Year assessment today - and make this the year you finally move with confidence, strength, and zero pain.