With the start of the new year comes a flurry of resolutions to hit the gym and get moving.
However, that sudden increase in activity (especially after holiday downtime) can put a strain on your joints, leading to pain and injury risk that can halt your New Year’s fitness resolutions before they get started.
At Michigan Orthopedic Center, we love seeing our patients working to improve their health. However, we also want to encourage you to ease into activity with safe movement in a way that protects your joints and encourages smart, safe movement.
Fortunately, our team of orthopedic specialists is here to help! Whether you need to resolve a joint injury, manage pain from a chronic condition, or simply prevent problems before they start, we offer both surgical and non-surgical options to help you achieve your goals.
Four Tips from our Specialists for Healthier Joints in 2026
1. Warm Up the Right Way
Stiff joints are more susceptible to injury, especially during cold weather or after periods of inactivity. Warming up before you exercise or engage in other physical activity increases blood flow, improves range of motion, and helps prevent soft tissue injuries.
A good warm-up doesn’t have to be complicated. Aim for 5–7 minutes of light cardio or mobility drills before any activity. Here are some ideas:
Shoulder Circles
- Rotate arms forward and backward to reduce tightness.
Hip Openers
- Stand and gently move one leg in a circular motion to loosen the joint.
Leg Swings
- Hold onto a stable surface and swing each leg forward and back to warm up the hips.
Neck and Upper Back Rolls
- Slowly roll your shoulders and upper spine to release tension.
2. Choose Low-Impact Exercises That Safely Build Strength
You don’t actually need high-intensity workouts to see real health benefits. Several low-impact options will protect your joints while still building strength and endurance:
Walking
- Choose even terrain or indoor spaces, such as malls, to reduce pressure on your knees and hips.
Stationary Cycling
- A great way to build cardiovascular health without stressing the joints.
Swimming or Water Aerobics
- The buoyancy of water supports your body weight and allows for full range of motion with less stress.
Bodyweight Exercises
- Controlled movements, such as wall sits, glute bridges, and modified push-ups, strengthen the muscles that stabilize joints.
3. Stretch Regularly to Support Mobility and Function
Stretching helps maintain joint mobility, relieve tightness, and support healthy movement patterns. Focus on controlled, pain-free movements that target key areas, but stop if you feel pain or joint discomfort.
Hip-Related Stretches
- A kneeling hip flexor stretch helps reduce hip stiffness from prolonged sitting.
- A seated figure-four stretch loosens the outer hip and glute muscles.
Knee-Related Stretches
- A standing quad stretch helps stretch the front of the thigh, reducing pressure on the kneecap.
- Calf stretches help keep the back of the knee ready for activities.
Shoulder-Related Stretches
- A cross-body shoulder stretch helps reduce tightness and improve the range of motion in your shoulder.
- Wall slides improve scapular control and overhead movement.
Need help performing these or any other stretches? Just reach out to Michigan Orthopedic Center. Our team can help develop a stretching program tailored to your needs.
4. Pay Attention to What Your Body Tells You
As you start being more active, it’s essential to listen to your body. While it’s normal to experience muscle soreness after a workout, sharp pain or persistent stiffness could signal a more serious issue. Early intervention with our team reduces the risk of long-term damage and helps you return to physical activity.
If you notice any of the following, give us a call:
- Joint pain that returns or worsens with use
- Clicking, catching, or limited movement
- Swelling, instability, or weakness during everyday tasks
- Difficulty standing, walking, or lifting
Don’t Push Through Pain. Get Expert Support Instead.
If your joints don’t feel quite right as you work toward your New Year’s fitness goals, don’t ignore them! Stiffness and mild pain are often early signs of inflammation or joint wear, and acting early can prevent further damage.
At Michigan Orthopedic Center, our specialists provide comprehensive care for joint pain, arthritis, injuries, and movement problems. From physical therapy and injection therapy to advanced surgical options, we help patients of all ages stay active and maintain their independence.
Our team is here to help you move more, hurt less, and stay strong all year. Call us today to get started!
Sourceshttps://onlinelibrary.wiley.com/doi/abs/10.1002/msc.1538
Elite Care for Acute and Chronic Hand Conditions
ABOUT DR. WOODS
Dr. Woods specializes in the treatment of acute and chronic hand conditions, including:
- Carpal tunnel syndrome
- Trigger fingers
- Tendinitis
- Hand injury
- Hand fractures
- Wrist fractures
- Wrist pain
- Arthritis of the hand and wrist
- Fingertip injury
- Tendon injury
- Ganglion and mucous cysts
EDUCATION
- UNDERGRADUATE: Michigan State University, East Lansing, MI
- MEDICAL: Michigan State University, East Lansing, MI
TRAINING
- ORTHOPEDIC SURGERY RESIDENCY: Henry Ford Hospital
- HAND SURGERY FELLOWSHIP: University of Pittsburgh Medical Center
HOSPITAL AFFILIATIONS
Start the New Year Strong
Without Joint Pain Holding You Back
A new year is the perfect time to focus on feeling your best. Michigan winters are tough, but joint pain doesn’t have to be part of the season. With early evaluation and a personalized care plan, many of our patients maintain—or even improve—their mobility despite the cold.
If joint pain is slowing you down as the year begins, now is the time to take action. Schedule an appointment today and start the new year moving more comfortably and confidently.
Exercise of the Month
Bird Dog
(Core, Lower Back, Glutes)
Start on your hands and knees on a mat or table. Brace your abdominals and keep your back flat. Slowly raise one arm straight out in front of you while simultaneously raising your opposite leg back behind you until both limbs are straight and parallel with the ground. Lower them back down and repeat with your other limbs. 3 Sets, 10 Reps.
Recovery In Lansing, Okemos, And Mid-Michigan, MI
See How Patients Have Recovered In Lansing & Okemos
We’ve helped thousands of people in Lansing, Okemos, and the surrounding Mid-Michigan region return to the life they love. From everyday walkers to elite athletes, our patients’ stories are proof that with the right care and support, healing is possible.
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“I have never been made to feel like I am just a number.”
Dr. Meredith Heisey recently replaced my left shoulder, she has also repaired both rotator cuffs, and put my wrist back together after a fall while I out of the country. Dr. Heisey does not sugar coat the situation, she tells it like it is and I admire her for that. She and her team are…
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JANICE K GEARHART
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“It was a great experience.”
Two weeks ago today I had my right knee completely replaced by Dr. Taunt. He is simply the best. Yes I do have some swelling and stiffness but how many can say that they are at 116 degrees of flex at this stage. In regards to the staff at McLaren , everyone was professional and…
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TOM N.
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“I am grateful to be walking again!”
I am very grateful to Dr. Swords. After a traumatic fall from a ladder where I broke my knee in 3 pieces, Dr. Swords excellent work allowed me to walk in 4 months. I was able to get back to work in only four months after surgery. Today I am thankful for the magnificent care…
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M.S.L.
Fresh & Healthy Salsa Recipe
- 4 ripe tomatoes
- 1 red onion
- 3 garlic cloves
- 1 jalapeno (stemmed and seeded)
- 1/3 cup fresh cilantro
- 3 tbsp fresh lime juice
- 3 tsp ground cumin
- 1 1/2 tsp salt
- 15 oz crushed tomatoes (1 can)
- 4.5 oz diced green chiles (1 can)
Place the fresh tomatoes, onion, garlic, peppers, cilantro, lime juice, cumin, and salt in a food processor. Pulse until the contents are blended to desired consistency. Pour in the crushed tomatoes and green chiles. Puree until mostly smooth. Refrigerate until ready to serve.
