Every January, motivation is high, gym memberships spike, and orthopedic clinics get busy.
If you’ve made a New Year’s resolution to start exercising after a long layoff, the biggest mistake is doing too much, too fast, says Tiffany Rogers, MD, orthopedic spine surgeon with the Torrance Memorial Physician Network.
“January is when people get super motivated and hit the gym hard,” says Rogers. “But sometimes more is not better. People end up hurting themselves and that derails your whole ‘new year, new me’ plan. Those nagging injuries can really be frustrating and are a big reason why people don’t follow through on their fitness goals.”
As a former All-American basketball player for the University of Utah, Dr. Rogers sustained a back injury that led her toward a career in physical therapy, then medicine. A lifelong athlete, she naturally developed a passion for restoring people to health and helping them get back to doing what they love.
Dr. Rogers sees a predictable pattern this time of year, especially in adults returning to exercise after months (or years) away.
Top offenders:
- Back injuries from heavy lifting
- Tendinitis in the hips, knees, and ankles
- Disc compression from forward-bending exercises
One major culprit? Heavy lifts performed too soon.
“People start lifting heavy weights — like deadlifts — while bending forward and compressing their discs. That’s when injuries happen.”
Her advice: start lighter than you think you should and build gradually.
The Soreness Rule Everyone Should Know
Some soreness is normal. Debilitating soreness is a warning.
Dr. Rogers’ rule of thumb:
- Sore the next day? Normal.
- Still sore two days later? You overdid it.
“If you’re sore more than a day afterward, you need to back off. Listen to your body.”
Translation: pain is feedback, not a personal challenge.
Why Tendinitis Can Derail Your “New Me” Plans
Tendinitis often sneaks up on people who go from zero to sixty.
“You get motivated, hop on the treadmill, incline walk for 30 minutes and suddenly you’ve got hip, knee, or ankle pain that knocks you out of the game,” Dr. Rogers says.
Instead of going all-in:
- Start with flat walking
- Try 10–15 minutes
- See how your body responds the next day
Slow progress beats forced rest every time.
Train Smarter, Not Younger
As we age, our bodies change, even if our brains still think we’re 25.
“After age 30, we lose about 1% of flexibility per year,” Dr. Rogers says.
That’s why sprinting without warming up or jumping straight into intense workouts raises injury risk, especially tendon injuries like Achilles tears.
Her advice:
- Warm up properly
- Increase intensity gradually
- Accept that your body has more birthdays (and deserves more respect)
So the next time a younger cousin challenges you to a race at the family BBQ, you might want to think twice.
Strength Training: Yes, But Be Strategic
Strength training is essential for injury prevention, especially for women, but how you do it matters.
Dr. Rogers recommends:
- 30–40 minutes of strength training, twice a week
- Prioritizing machines over free weights
- Avoiding heavy dumbbells or barbell lifts that load the spine
“If you want strong legs and glutes, use leg presses. Heavy lifting with your back puts you at risk for injury.”
The Pain You Should Never Ignore
There’s “good sore,” and then there’s stop immediately.
Red flags include:
- Sharp pain during exercise
- Numbness or tingling
- Shooting pain
- Weakness
“No pain, no gain does not apply to the nervous system,” Dr. Rogers says.
If pain lasts more than 2–3 days and doesn’t improve with rest, ice, or over-the-counter anti-inflammatories, it’s time to stop Googling and see a specialist.
“I would recommend seeing an orthopedic surgeon. A lot of people say their specialists in sports medicine, but if you see an orthopedic surgeon you can rest assured knowing they are trained in musculoskeletal injuries.
The Exercise That Keeps Her in Business
Dr. Rogers doesn’t mince words when it comes to one popular move:
“Deadlifts keep me in business.”
She’s seen even experienced trainers herniate discs performing them.
“There’s no right way to do something that’s wrong. Just because something is popular doesn’t mean it’s safe.”
Her advice:
Skip heavy deadlifts and squats, especially early on, and choose safer alternatives that still build strength.
The best advice for long-term fitness? Forget perfection. Focus on consistency.
“Pick something you enjoy. If you like cycling, then do that. If you’re a runner, then do that,” she says. “You’ll be more inclined to stick with it. And if you miss a few sessions, be kind to yourself, and get back to it.”
Because the best workout plan is the one you can actually stick with.
Tiffany Rogers, MD, is the South Bay's leading spine specialist, practicing at the Torrance Memorial Physician Network Orthopedic And Spine Center, 23550 Hawthorne Blvd., Suite 120 in Torrance. To schedule an appointment, call 310-517-1216.
