Have Knee and Back Pain Ruined Your New Year’s Resolution Already?


Just one month ago, Millions of people made a New Year’s Resolution’s, but 80% of those resolutions fail by February 1st.

Here we are in February--How is your resolution going?


The most popular New Year’s Resolutions focus on weight loss and exercise, but many are quickly derailed by Knee or Back pain. Many people believe that weight loss and exercise will “cure” that knee or back pain that started as they started their New Program for the New Year.


But that is rarely the case!




Every year around this time of year, I start to hear about how people’s knees and backs have started to bother them for the last 2-3 weeks. As we continue to talk, some people mention these problems a while back that went away, and start to bother them recently. Many mention that they started in the gym recently and the pain came back.


January comes around and the peer pressure of starting strong comes around and you go to the gym everyday, but before January is November and December where you had Thanksgiving, went shopping and tried every Christmas Cookie under the sun. The holidays are a time that we all love, not just for the food, but for the time we spend in long held traditions, including but not limited to sitting on the couch watching football!


After a week or two of exercise, your back and knees are screaming at you!


Because they weren’t ready to go from the couch to the “new you”.


Here are my top 5 tips that I give my patients and friends this time of year to get the most out of their new exercise program:


1. Mobility before Strength Training


Your muscles can’t function well if your joints are not moving normally. So, you don’t really want to strengthen around a joint that isn’t moving its best, because you will just encourage compensation.


This is something that we saw a lot of at the beginning of the Coronavirus pandemic, people had all this newfound time on their hands, and started walking and jogging, but their joints had been used to staying still and weren’t ready for all this new activity…sounds just like January, huh? At that time (AND every February), we saw all these people with new or recurrent nagging back and knee pain because of their new movement routines.


Don’t let this happen to you, start by making sure all your joints including the joints of your spine move appropriately before beginning any exercise program.


2. Pace Yourself


It is very tempting to start the year off and say “That’s it! This is the year! I’m going to go at this HARD!” But remember, when it comes to weight loss and getting in shape, th