New Year, New You

Why Fixing Pain and Injuries Should Come Before Your Goals!

Every January, motivation is high.
Gym memberships rise, routines change and people decide this the time of year they’ll move more, get stronger, or feel fitter.

But there’s a problem many people ignore.

They start the year with pain, injuries, or long-standing aches, hoping they’ll “settle once I get moving”.

For many, they don’t.

The January mistake most people make

A common mindset in January is:

• “I’ll train through it”
• “It’s probably just stiffness”
• “I don’t want to stop again”
• “I’ll sort it if it gets worse”

The reality is that unaddressed pain doesn’t disappear when load increases.
In fact, January is one of the busiest months for physios because:

• Old injuries flare up
• New routines overload tissues
• Pain that was manageable becomes limiting

Starting a new year on top of unresolved issues often leads to early setbacks, frustration, and eventually stopping altogether.

Why pain and injuries don’t fix themselves with motivation

Pain and injuries usually persist for one of three reasons:

1. Tissues aren’t tolerating the load placed on them
2. Movement patterns have adapted around pain and form is sacrificed 
3. Previous flare-ups were never fully rehabilitated

Motivation doesn’t change tissue capacity.
Consistency without guidance can actually reinforce the problem.

This is why people often say:

“I did everything right and still got injured.”

Why January is actually the best time to address pain

Ironically, January is the perfect time to deal with long-standing pain or injuries because:

• Training volume is usually lower than mid-year
• Goals are fresh and adaptable
• There’s time to rebuild properly, not rush
• Small changes now prevent bigger problems later

Addressing pain early doesn’t delay progress, it protects it.

How physiotherapy helps you start the year properly

Physiotherapy isn’t just for when things go wrong.
It’s about preparing your body to handle what you’re asking of it.

A good physio approach focuses on:

1. Understanding why pain is there

Not just where it hurts.

Pain often reflects:

• Sudden increases in load
• Reduced tissue tolerance
• Poor recovery
• Old compensations

Understanding this removes fear and uncertainty.

2. Building capacity, not just reducing pain

Pain relief alone isn’t enough.

Physio helps:

• Gradually rebuild strength
• Improve movement confidence
• Increase tolerance to daily and training demands

This is what prevents pain returning later in the year.

3. Adapting your goals, not abandoning them

You don’t need to stop moving.

You need to move appropriately.

Physio bridges the gap between:

• “I’m in pain”
• “I want to train”
• “I don’t want to make it worse”

4. Teaching you how to self-manage

One of the biggest benefits of physiotherapy is understanding your own body.

This includes:

• Knowing what pain is safe
• Recognising early warning signs
• Adjusting load before flare-ups happen

This is what creates long-term progress, not short bursts of motivation.

How Invicta Health & Performance can help

At Invicta, physiotherapy isn’t about short-term fixes.

It’s about:

• Understanding your pain
• Building resilience
• Supporting your goals, not restricting them
• Helping you move confidently, all year round

If pain or injury has been holding you back, January is the right time to deal with it, not ignore it.

Unsure where to start this year?
A physiotherapy assessment can help you understand your pain, build a plan, and move forward with confidence. 

We are running an offer currently for the price of a 45 minute session you get 60 minutes! Don’t wait and contact us to get booked in and help you smash your new year goals!