New Year, New You: How to Prevent Workout Injuries & Keep Your New Years Resolutions

Woman lifting hand weights inside a gym

Avoid Injury While Getting Fit with PowerStep® Insoles

Is foot pain from plantar fasciitis or an injury like shin splints putting your New Year goals on hold? This year, get in shape and get rid of foot, ankle, knee, and back pain by preventing common beginner workout injuries with PowerStep. Our podiatrist-recommended orthotic insoles are clinically proven to help relieve and prevent painful injuries, so you can commit to a healthier lifestyle one step at a time.

Keep reading for more information on how you can prevent injuries when working out and keep your fitness New Year’s resolutions all throughout 2024.

In this article:

Man running on treadmill

How Common Injuries Ruin New Years Fitness Goals

The New Year welcomes a fresh start to achieving your fitness goals whether it’s running your first 5k, losing weight, or simply finding more ways to be active. While you might be eager, determined, or even impatient to see results, going too hard and too fast may end in disappointment or pain.

Many New Year fitness resolutions fall to the wayside because of sudden exercise related injuries. Without consistency, you may struggle getting back to the gym after taking time off. Some of the most common beginner workout injuries that can interrupt your goals are:

When you have sore knees or the bottoms of your feet hurt when exercising, it can be hard to stay motivated. Many exercise related injuries can be prevented by taking it slow, stretching your muscles, and wearing athletic insoles with arch support like PowerStep PULSE® running insoles.

Man sitting outside placing orange running insole into gray shoe

How to Prevent Injury During Exercise

When starting a new workout routine, sticking to it is the hardest part. Be mindful of your current fitness level and don’t overwork yourself to the point of pain. The time it takes to make exercise a regular habit differs by the individual, but avoiding injury protects your mobility and may help you reach your goals sooner.

1. Talk to Your Doctor

Talk to your doctor before starting a new exercise routine, especially if you have preexisting medical conditions, chronic pain, a history of injuries, surgeries, or are overweight. If necessary, your healthcare provider can perform a physical and bloodwork to ensure you are in good health.

They may recommend seeing a physical therapist to kickstart your exercise safely or learn how to exercise with a past knee, ankle or back injury.

2. Ease into a Routine

Setting small, realistic goals and creating a consistent schedule keeps you focused and motivated. You're less likely to injure yourself when you gradually increase how often you go to the gym, how long your workouts are, and the intensity of your exercise. Slow progress is still progress.

Ease into your New Years workout plan by scheduling your trips to the gym each week. Include plenty of rest days, highlight any goals for that week, and include a variety of exercises to prevent boredom.

3. Wear the Right Shoes

Ankle sprains often happen because of ill form or missteps in shoes that don’t support the ankle. The same goes for plantar fasciitis, a common foot condition caused by overuse and a lack of arch support.

An old pair of tennis shoes is not enough for starting a regular exercise routine. You need the right kind of support in the right size shoe with shock absorbing cushioning to prevent injury and protect the lower body.

If your shoes lack support, it can affect the alignment of your feet and legs and your overall posture, increasing your risk of injury due to missteps or poor form. The best way to improve alignment and prevent injury is with an orthotic like PowerStep PULSE insoles for athletic footwear.

4. Use Orthotic Insoles

PowerStep orthotic insoles help protect your feet, ankles, knees, hips, and back from pain or injury. Anatomical arch support and a deep heel cup supports healthy alignment and stability while preventing unwanted movement. They help relieve and prevent pain during daily activities like walking, standing, and running.

woman holding running shoe with orange athletic insole inside

If you have flat feet or problems with overpronation, arch supporting heavy duty insoles like PowerStep PULSE Maxx insoles will help reduce strain on your knees, hips, and back. If you have ball of foot pain while running, PowerStep PULSE Plus insoles are running insoles with a metatarsal pad to alleviate pain.

5. Warm Up & Cool Down

Stretching before a workout will help keep you flexible, prevent strains and pulled muscles, and loosen up stiff joints. Start with dynamic stretches that slightly boost your heart rate and increase blood flow, preparing your body for movement.

Use a stretching device like the UltraFlexx® Foot Rocker to hold your foot in position and stretch and strengthen the muscles in the feet and lower legs.

A cool down, or stretching after a workout, is just as important as a warmup. Static stretches help bring your heart rate down to a resting rate and prevent soreness. To relieve and prevent foot pain after exercise, check out these foot stretches and plantar fasciitis exercises.

6. Listen to Your Body

Soreness or muscle pain after exercise can be normal. However, if you have consistent muscle pain or fatigue that won’t go away, then you may be overdoing it. Never push through the pain, as this makes you more susceptible to injury and can make things worse.

Stop and take time to heal your muscles. Consider seeing a physical therapist to help modify your exercises to accommodate your fitness level or pain. You can return to working out once you feel better or with your doctor’s approval.

7. Take Rest Days

When you exercise, microtears form in the muscle fibers. As these tissues break and reform, your muscles develop greater strength and tone. Rest days are crucial for giving the body time to repair itself. Schedule at least two to three rest days per week.

During at least one of these rest days, consider performing low impact activities like walking or yoga to stay active. Make sure you’re getting adequate sleep every night, since this is when the body does the most healing.

woman outside stretching before a morning workout

Prevent Injury this New Year with PowerStep

This new year, commit to your resolution for a healthier lifestyle and prevent beginner workout injuries with PowerStep insoles. Easing into a routine, supporting your feet, stretching your muscles, knowing your limits, and resting will help you avoid injuries and keep your New Year’s workout goals.

Looking for a quality pair of running insoles and everyday insoles? Use our Bundle & Save discount and get more for less while supporting your foot health with every step.


Clemons-Goode, S. (2022, December 12) How to Prevent Injury While Getting Fit in 2023. Ochsner Health System.

Keep Your New Year’s Resolution While Preventing Common Beginner’s Workout Injuries. (2020, January 14). Orthopaedic Hospital of Wisconsin.

New Year’s Resolutions and Your Health: Avoiding Injury with Exercise. (2021, December 29) Allied Services Integrated Health System.

Salamon, M. (2022, May 1). Keep exercise-related injuries from derailing your workouts. Harvard Health.