How to Get Active without Injury in 2019 - Part 1


Whatever your reasons for getting healthy in 2019, it is important to progress back into activity appropriately to avoid getting injured and suffering any setbacks.  Although motivation is high right now, it is important to aim for long-term results, not a quick fix. 

In part 1, we are going to discuss how to get started.  In part 2, we’ll go through some key things to focus on once you’ve gotten started to maintain momentum and stay injury free this year on way to all your health and fitness goals.  Here are some key considerations before diving right in to your training plan:

1.     Consider an assessment to identify any asymmetries, imbalances, and compensations that could lead to injury

While some pain and injury is unavoidable, there are several factors that can put you at an increased risk of injury such as any strength/mobility limitations or movement compensations.  Often you won’t even notice that you’re compensating, and the only way to identify these key areas that lead to injury is with a thorough assessment from a movement specialist.  Motivation, hard work, and a detailed workout program alone won’t keep you healthy.  Get assessed to take the guesswork out of it and set yourself up for long-term success.

2.     Plan ahead and develop a program that will help you achieve your goals

Staying active and injury free isn’t just about going to the gym and logging enough hours week in and week out.  A properly laid out program should be balanced to allow you to train year in and year out, not a short-term workout that aims for quick weight loss.  Having a well-structured training plan will not only keep you healthy, but it will keep you on task when you’re at the gym.

3.     Don’t go right for the cardio machines

Most people with weight loss goals tend to gravitate towards the treadmills, ellipticals, and stationary bikes.  This year, try to add in more resistance training and circuit training to your program.  This can address the imbalances mentioned above, and can provide a different stimulus for your body to avoid overuse injuries common with running.

4.     Educate yourself

Don’t blindly jump into a program because it popped up on Facebook or your friend had great results with it.  Make sure the program you are doing is safe and in line with your goals.  For general programs that aren’t made specifically for you, make sure you do some other research to know if the exercises provided are setting you up for success, not injury.

Check out our next post for how to avoid injury and keep moving towards your goals once you’ve started your new training plan.


Dr. Dave Gerbarg

Dr. Dave Gerbarg is the President and Physical Therapist at One Nine Sports Medicine and Physical Therapy in Solana Beach. He specializes in sports medicine for teenage and adolescent athletes.