Stay Safe as You Get Active in the New Year
How to Avoid Injuries as You Begin a New Fitness Routine
The new year inspires people across the country to move more, get stronger, and feel better. Unfortunately, many of those people will start new workout programs in January, only to find themselves injured by spring.
At Rebound Fitness & Rehabilitation, we see this pattern every year, but we also help people break it. With the right plan, pacing, and support, you can safely reach your fitness goals in the coming year.
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Patient Success Story
“Greg and his team provide the most professional and personalized care for young athletes looking to get back to their sports even stronger than before! Highly recommend!”
– Ashley
Why New Year’s Fitness Injuries Happen
Most injuries occur because the body isn’t prepared for the sudden workload. Your muscles, tendons, and ligaments need time to adapt to the added activity. When you ramp up your intensity too quickly, you overwhelm these tissues, leading to microtears, pain, and inflammation.
However, other factors contribute to your New Year’s injury, too. Some common ones we see at our clinic include:
- Unrealistic goals and trying to do too much, too soon
- Skipping warm-ups and cool-downs, which puts your tissues under unnecessary stress
- Poor technique that overloads joints
- Compensating for weak or painful areas, which causes strain elsewhere in the body
- Not incorporating recovery into your plan, which keeps your muscles from developing
Meet Our Team
Colleen Levitz
MS, PT
Jianrong Hong
PT, DPT
Stephanie Berman
ATC, General Manager
Sam Lodygowski
M.Ed, LAT, ATC
Rennie Stefani
MS, CSCS
Greg Cadichon
ATC, LAT, Founder and Director, Rebound Fitness & Rehabilitation, Inc.
Get a Head Start on New Year’s Resolutions
Who said you had to wait until January to make healthy changes? While December is a busy time of year, it also offers that glorious week between Christmas and New Year’s Day when work is slow (if not non-existent). Why not use that time to consider how you might incorporate new health routines in the new year?
You could…
- Incorporate a few minutes of jogging on your walks.
- Try out a fitness class you usually can’t take because of work.
- Perfect a few new healthy recipes.
- Experiment with meditation.
The post-holiday slump is also a great time to schedule an appointment with the team at Rebound Fitness & Rehabilitation. We can help you resolve any lingering pain or help you plan out a new exercise program–just in time for the new year.
We’re Your Partner in Safe, Lasting Results
The team at Rebound Fitness & Rehabilitation is dedicated to helping you meet your New Year fitness goals, no matter what they may be. Whether you want to hit a new personal record or simply hope to get more active, our physical therapists use advanced evaluation tools, proven techniques, and one-on-one coaching to get you there.
December is the perfect time to start planning your New Year’s fitness goals. As part of that process, schedule an assessment with our team to uncover exactly which steps you need to take to achieve them.
Recipe of the Month: Cinnamon Rolls
Ingredients:
DOUGH
- ¾ cup milk
- 2 ¼ teaspoons active dry yeast
- ¼ cup granulated sugar
- 4 tablespoons salted butter, melted and cooled
- 1 large egg plus 1 large egg yolk, at room temperature
- 3 cups bread flour, plus more as needed
- ¾ teaspoon kosher salt
- Extra-virgin olive oil, for greasing the bowl
FILLING
- 4 tablespoons salted butter, softened
- ⅔ cup packed dark brown sugar
- 1 ½ tablespoons ground cinnamon
CREAM CHEESE FROSTING
- 4 oz cream cheese, softened
- ¾ cup powdered sugar
- 3 tablespoons salted butter, softened
- ½ teaspoon vanilla extract
Instructions:
- Warm milk in a microwave-safe bowl for 45–60 seconds, until 115°F. Pour into a stand mixer bowl fitted with the paddle attachment and sprinkle yeast on top. Add sugar and let sit until foamy, about 5 minutes. Add melted butter, egg, and egg yolk; mix on medium speed until combined, about 30 seconds. Stir in flour and salt with a wooden spoon until a dough begins to form.
- Attach the dough hook and knead on medium speed until soft and slightly sticky, 8–10 minutes. Add up to 3 tablespoons more flour if needed. (Alternatively, knead by hand on a floured surface for 8–10 minutes.) Warm a clean dish towel in the dryer during this step. Lightly grease a large bowl with olive oil. Transfer dough to the bowl, cover with plastic wrap and the warm towel, and let rise until doubled, 1–1½ hours. Dough is ready when an indentation from a finger does not spring back immediately.
- Dust a surface with flour and roll dough into a 10×14-inch rectangle. Spread softened butter evenly, leaving a ¼-inch margin on one short edge. Mix brown sugar and cinnamon; sprinkle over butter and gently press into it. Roll tightly from the opposite short side, pinch to seal, and place seam-side down. Trim ½ inch off each end. Compact the roll slightly by pressing inward from both ends. Cut into nine 1-inch slices using dental floss or a serrated knife.
- Line a 9-inch round or square pan with parchment. Arrange rolls in the pan, cover with plastic wrap and towel, and let rise until doubled and touching, 45–60 minutes. Preheat oven to 350°F. Bake rolls for 20–25 minutes, until golden on the edges but soft in the center. Cool for 10 minutes.
- In a mixer with the whisk attachment, beat cream cheese, powdered sugar, butter, and vanilla on low for 30 seconds, then on medium-high until smooth and fluffy, 1–2 minutes. Spread over warm rolls. Cover pan tightly or place rolls in airtight containers. Refrigerate up to 5 days. Reheat individual rolls in the microwave in 15-second intervals until warm.
