At Bone & Joint Specialists in Merrillville, Highland, and Hobart, Indiana, our board-certified orthopedic surgeons and physical therapists treat everything from everyday soreness to more complex joint problems. We’ve seen how quickly an overuse injury can disrupt momentum, so we know how a safe start makes a real difference.
Here are some tips to help you protect your joints and keep your goals moving in the right direction.
1. Start Slow and Build Gradually
When motivation is high, it’s tempting to jump into long workouts right away. But your muscles, tendons, and joints respond better when you increase time and intensity at a gentle pace. This helps lower your chance of an overuse injury, especially if you have had knee, hip, shoulder, or foot trouble in the past.
2. Warm Up With Purpose
A warmup prepares your body for movement and wakes up the muscles that support your joints. Think gentle stretching, light walking, or easy mobility drills that loosen tight areas.
3. Mix Up Your Routine
Repeating the same movements each day can strain the same tissues again and again. Rotate your activities so your body gets a healthy mix of strength work, cardio, and mobility.
4. Pay Attention to Early Pain Signals
Soreness after trying something new is common, but sharp or lingering pain is different. When pain changes the way you move or lasts more than a few days, it’s worth stepping back and giving your body time to recover.
5. Choose Supportive Gear
Shoes that match your activity, along with braces or splints when recommended, can make your workouts safer. The right support gives your body a better chance to handle new demands.
6. Give Yourself Rest Days
Rest keeps your routine sustainable. Your muscles repair and strengthen during downtime, which helps protect your joints and reduces the risk of an exercise injury.
Get Care That Keeps You On Track
Our clinicians help people manage joint pain, recover from an overuse injury, and move with better comfort through personalized guidance.
When you are ready to create your plan, we are here to help you stay active in a way that feels right for your body. To schedule a visit, call 219-795-3360.
