Making New Year Exercise Resolutions Sustainable

January 12, 2022 by admin

Getting fit and losing weight are usually high on the list of New Year’s resolutions.  

While exercising to get fit is fantastic, it should not be a cause for injury! 

As a Physiotherapist I would always say that an ounce of prevention is worth a pound of cure. The last thing I want is for anybody to find themselves in pain when they could have simply avoided it.  


Avoiding Common Sports Injuries 

Different sports make different demands on the body so there is no one size fits all when it comes to prevention. A key factor to consider is the part of the body which is being used and what role proper preparation for exercise can have on your ability to do it for longer periods without experiencing discomfort.   

Warming up muscles before exercise can seem time consuming but the role of proper warm ups cannot be overstated, especially in cold weather or if you have had previous muscle injuries. It serves many benefits including increasing circulation around the body and ensuring that the muscles themselves are not under as much strain when you do start exercising.   

If you are looking to discuss what specific exercises and warm-ups would be good to do in order to avoid injuries in different sports, you can always email me at and I will be happy to help.  

Running is usually a popular choice in January – there is nothing better than putting on a pair of trainers and hitting the road on a crisp winter’s morning. It is also a leading cause of small-scale aches and pains for this very reason.  


What is Plantar Fasciitis?  

(Planta – Fash-ee-ahy-tis) usually presents as heel pain sometimes radiating to the arch of the foot. Studies have found that reduced calf flexibility as well as foot muscle weakness correlates with plantar fasciitis.  

To avoid this all too common pain – first, make sure you have the correct footwear when you go exercising. This doesn’t mean going to buy the most expensive trainers on the market, but make sure they are light, comfortable, the right size and done up correctly to support your feet (not too tight though!).  

Physiotherapy Chhosing the right foootwear

You should also be aware that flat feet/ high arched feet are more predisposed to Plantar Fasciitis.


Exercises You Can Do At Home 

There are some simple and fun exercises you can do to strengthen the small muscles of the foot. This should help you prevent common injuries such as Plantar Fasciitis and make sure you can go for longer without sustaining any uneccessary aches and pains. 


1. Begin by sitting and scrunch a towel with both feet.  

Progress to standing scrunches with both feet, then to scrunches standing on one foot.  

Sets of 10 reps. 

Towel Scrunching Exercise


2.  Pick up a small object – for example a cotton ball – with one foot and place it into a small cup on the floor.  

Begin in sitting and progress to standing – sets of 10 reps. 

Aim to do these exercises x 3 times per week, this will mean you stand a much better chance of avoiding Plantar Fasciitis. 


Runner’s World shops also do a slow motion video assessment of your feet whilst running, assess abnormalities and suggest footwear.   

Find out more about this here:   

Alternatively it may be a good idea to see a musculoskeletal podiatrist and have your feet assessed for insoles. This is a great way to make sure that you can keep up a sustainable exercise regime which will provide the long term benefits you are looking for. 


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First4Therapy are a Chartered Physiotherapy and Acupuncture Clinic based in Laindon. We also treat patients from the surrounding areas including Basildon, Horndon, Billericay, Brentwood and Stanford-le- hope.

We provide physiotherapy and acupuncture for a wide range of conditions. Our chartered and state registered physiotherapists will provide a comprehensive assessment and treatment that is tailored to resolve your particular problem.

First4Therapy are a member of the Chartered Society of Physiotherapy; Health Professions Council; Manipulation Association of Chartered Physiotherapists; Acupuncture Association of Chartered Physiotherapists; British Association of Hand Therapists.

Registered Physiotherapy provider for BUPA, AXA PPP, WPA, Exeter Friendly, Aviva, Cigna and Vitality Health.

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