Why Injuries Spike in January

Written By Ashley Taylor

and How to Avoid Becoming a Statistic

Every January, my schedule fills up fast at YourMove PT. Shin splints, low back strains, knee pain, shoulder issues.. you name it.

Why? Because motivation increases faster than the body can adapt.

Here’s why injuries spike this month around Atlanta and how you can stay out of the PT clinic.

1. People Jump Back Into Training Too Fast

Most runners hit the BeltLine after weeks off. Most lifters go from no lifting to five days a week.

This is the perfect recipe for:

  • Tendon pain

  • Shin splints

  • Back strains

  • Overuse injuries

2. Cold Weather = Stiffer Tissues

Atlanta winters aren’t harsh, but they’re cold enough to increase injury risk.

Muscles are less elastic in the cold → more prone to strain.

Warm up longer than usual in January.

3. New Shoes, New Programs, New Volume

January leads to lots of change:

  • new running shoes

  • new lifting programs

  • new fitness classes

  • new schedules

Rapid change = rapid irritation of tissues.

4. Poor Sleep and Holiday Stress Catch Up

Your body still carries the fatigue of:

  • travel

  • holiday schedules

  • late nights

  • irregular meals

Training on “life fatigue” is a hidden injury risk.

5. The Fix: Gradual Progression + Smart Strength

Here’s how to stay injury-free in January:

✅ Increase volume no more than 10–20% per week
✅ Strength train twice per week
✅ Warm up properly
✅ Listen to early warning signs
✅ Get assessed by a PT early, not when you’re desperate

Ashley Taylor
Next

New Year, New Lifting Program