Safe Post-Holiday Exercise: Why Jumping Back Too Fast Causes Injury

At the start of every year, people have their set of resolutions which they aim to fulfill in the new year. A majority of people have this one goal in their list and that is more physical activity. While it is important that you workout regularly, it is also crucial that you do it in a way it benefits your health. You should start slow, and then build up gradually so that you don't get injured. Also, people who took a break during the holidays should be careful.

Jumping back into intense exercise too quickly after holidays can increase your risk of injury due to lifestyle disruptions. Therefore, it is important that you start safe and then gradually progress into your workout routine. Here are some of the reasons why getting back to exercising too fast after holidays can cause injury.

1. Muscle Detraining

Muscles tend to lose strength and endurance rapidly during holiday breaks. This happens because your days are filled with indulgence and inactivity. Even a week or two off can reduce the efficiency of muscle fibre by 10-20%. This can lead to micro-tears if you apply high loads suddenly. When there's an overload, the fibre fails to contract properly, causing strains like hamstring pulls during runs or squats.

2. Tendon and Ligament Weakness

Tendons and ligaments become stiff and lose elasticity. It can become brittle under sudden stress. Post-holiday poor flexibility increases the risk of tears by up to 30%. Jumping back to workouts can ignore this adaptation lag, where collagen remodeling can take weeks. Performing dynamic stretches first helps to restore suppleness, reducing injuries.

3. Joint Inflammation

Holiday feasts are high in sodium and sugars which can lead to inflammation, swelling joints. Abrupt high-impact activities can exacerbate this, leading to bursitis or synovitis as synovial fluid can't lubricate. Dehydration from celebrations worsens it further. Low-impact starts like swimming helps to hydrate the tissues while reducing inflammatory markers.

4. Cardiovascular Health

Resting heart rate rises and VO2 max drops 5-10% after minimal activity, making intense cardio feel overwhelming. Pushing too hard can spike your blood pressure, increasing the risk of arrhythmias. When the body can't deliver oxygen efficiently, it causes early fatigue and compensatory poor form.

5. Overload on Nervous System

Proprioception, which is your body position awareness, tends to reduce. This can increase the risk of fall or twist during complex exercises. Holiday fatigue lingers in your nervous system, delaying reaction times. Sudden intensity can overwhelm the motor neurons, which leads to imbalances like ankle sprains.

6. Hormonal and Recovery Imbalance

Cortisol from stress and sleep disruption stays high, affecting your body's ability to repair. Also, indulgence during the holiday tends to spike insulin resistance. Rapid workouts can deplete glycogen stores, which causes a shift that acidifies muscles and causes cramps.

Tips To Prevent Injury

1. Start Slowly

Start with 50% of your pre-holiday intensity and duration for the first week, such as short walks instead of runs or lighter weights with higher reps. This prevents overload on deconditioned muscles, which lose strength quickly during breaks.

2. Warm Up Well

Spend 5-10 minutes on warm-ups like arm circles, leg swings, and jumping jacks to raise muscle temperature and improve blood flow. This prepares joints and tissues for stress, reducing risk of injury by improving oxygen delivery and flexibility.

3. Proper Form

Focus on controlled movements keeping the spine neutral and core engaged. Good technique helps to distribute load evenly, safeguarding joints and preventing imbalances that lead to sprains.

4. Perform Stretching

Include stretches pre-workout and static holds (20-30 seconds) post-workout to combat holiday-induced tightness. Regular flexibility helps to boost range of motion, easing muscle recovery and lowering pull risks.

5. Stay Hydrated and Recover

Drink water before, during, and after sessions, aiming for half your body weight in ounces daily, plus electrolytes if you're sweating. Pair with rest days and 7-9 hours sleep to help repair and prevent fatigue.

6. Listen to Your Body

Understand the difference between good soreness from sharp pain. Stop and rest if discomfort arises, and consult an expert pro for persistent issues. This can help prevent any major issues.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.