Common Early-Year Workout Injuries We Treat at Andrews Sports Medicine
By early February, gyms across Central Alabama are still busy, pickleball courts are packed, and outdoor trails remain active. From Cullman to Hoover, Gardendale, Pelham to Trussville, many people are still committed to the fitness goals they set at the start of the year.
At Andrews Sports Medicine, we love seeing our community stay motivated and active.
But by this point in the year, we also start seeing the second wave of injuries — not from one bad workout, but from weeks of pushing too hard, too fast without enough recovery.
Whether it’s competitive play at The Picklr Birmingham, trail runs at Red Mountain Park, or steady miles on Homewood's Lakeshore Trail, February is when many minor aches turn into real injuries.
Below are the most common early-year workout injuries our physicians treat this time of year — and how to avoid them.
Sprains & Strains
When muscles and ligaments aren’t fully conditioned, overloading them can lead to sudden pain.
Most common this time of year:
- Ankle sprains from pickleball, basketball, and outdoor running
- Hamstring and groin strains during sprint-based workouts
Recognizing these injuries early helps avoid lingering pain that can derail progress.
Lower Back Pain & Lifting-Related Injuries
Birmingham-area gyms get packed after New Year’s — and weight room injuries rise just as quickly.
We frequently treat:
- Lower-back strains from improper deadlift or squat form
- Disc irritation from heavy lifting without core stability
- Acute muscle spasms after sudden high-intensity sessions
If bending, lifting, or even sitting becomes painful — don’t wait it out. Early intervention helps prevent a minor flare-up from becoming a chronic problem.
Shoulder Pain & Rotator Cuff Injuries
January enthusiasm often means more overhead lifting and upper-body strength work.
This commonly leads to:
- Rotator cuff inflammation or partial tears
- Bench press and overhead press irritation
- Pain from throwing or racquet sports
A sore shoulder after one workout can quickly become a lingering issue without proper care.
Knee Pain & Overuse Injuries
New running plans and jump-based workouts are great — until the knees start complaining.
We often see:
- Patellar tendonitis (“jumper’s knee”)
- Meniscus irritation from twisting or deep squatting
- IT band friction syndrome in new runners
- Shin splints from sudden increases in mileage
Your workout should challenge you — not your joints.
Seasonal Slips & Falls
Even without frequent snow or ice in Central Alabama, wet sidewalks and driveways can lead to:
- Wrist fractures
- Shoulder dislocations
- Ankle and knee injuries from awkward landings
Always monitor pain after a fall — the earlier we assess it, the quicker you recover.
Why Injuries Spike in January
We see the same patterns each year:
1. Too much, too soon — motivation > conditioning
2. Technique breakdowns — muscles can’t support the load
3. Lack of recovery — your body needs time to adapt
Increasing activity gradually helps prevent early setbacks.
How to Stay Safe & Active in the New Year
Our non-surgical sports physicians recommend a few smart strategies:
- Warm up 5–10 minutes before exercise
- Gradually progress weight, speed, and volume
- Strengthen your core — a key protector of knees, hips & spine
- Maintain flexibility and mobility
- Schedule rest days each week
- Get evaluated if pain lasts more than a few days
Training smarter helps you stay consistent — and consistency is where progress happens.
We're Here to Keep Your Goals on Track
For decades, Andrews Sports Medicine has provided world-class sports medicine care to athletes of every level — from SEC and professional competitors to weekend warriors and those dedicated to better health.
With clinic locations across Birmingham, Gardendale, Hoover, Pelham, Trussville, and Cullman, we’re here to help you overcome injury and continue pursuing your goals all year long.
