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As the calendar turns and resolutions take shape, many people feel inspired to try something new. Whether it’s rock climbing, pickleball, dancing, or training for a 5k, picking up a new hobby can be a fantastic way to boost mental health, stay active, and meet new people. But as a physical therapist, I’ve seen firsthand how enthusiasm can sometimes outpace preparation, leading to injuries or burnout.
Here are some tips to help you embrace your next adventure safely and successfully:
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Start with a Free Assessment
Before diving into a new activity, it is wise to understand your body’s current capabilities. A free assessment or a physical therapy evaluation can identify areas of weakness, imbalance, or limited mobility that might affect your performance or increase your risk of injury.
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Progress Gradually
It is tempting to go all in when your motivation is high, but your body needs time to adapt. Whether you are lifting weights or trying a new group class, start slowly and gradually build up intensity, duration and complexity over time.
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Prioritize Recovery
Recovery is not just for athletes. Rest days, sleep, hydration, and proper nutrition are essential for tissue repair and long-term progress. Try to incorporate active recovery techniques, such as walking, stretching, or foam rolling, to keep your body moving without Overextension.
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Listen to Your Body
Pain is a signal, not something to push through. Soreness is normal, but sharp, persistent, or worsening pain is a red flag. If something does not feel right, stop and consult a physical therapist. Early intervention can prevent long-term issues.
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Make it Fun & Sustainable
The best hobby is one you enjoy and can stick with. Choose something that excites you, fits your lifestyle, and aligns with your goals. Set small milestones and celebrate progress to stay motivated.
Trying a new hobby is a wonderful way to start the year with energy and intention. With a little planning and support, you can make it a rewarding and injury-free experience. Athletico physical therapists are to help you move better, feel stronger, and enjoy every step of your journey. Here’s to a healthy, adventurous New Year!
*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.
The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.
* All exercises create some risk of injury or other adverse events. A physical therapist can personalize your exercise regimen and help mitigate some of these risks. Prior to starting a new exercise regimen consult a physical therapist or other qualified healthcare professional especially if you have ever experienced heart, circulatory problems, blood pressure, breathing, joint, or movement problems, decreased balance, feelings of dizziness, back pain, prolonged headaches or migraines, diabetes, or asthma, or if you are on prescription medications, recently completed a course of medications, recently had surgery, are pregnant or recently gave birth.
Peter Batz is a Doctor of Physical Therapy specializing in orthopedics, vestibular therapy, headache/TMD, dry needling, ACL rehabilitation, and injury prevention. Peter graduated from Northern Illinois University with a Doctorate in Physical Therapy. He also completed an orthopedic residency through Evidence in Motion and obtained his Orthopedic Certified Specialist (OCS). He strives to get his patients back to performing at their peak levels so they can enjoy life to the fullest.