By Grace Newport Tucker
If you live in Barnes or surrounding South West London, there’s a good chance that one of your New Year’s resolutions is to be more active. We see it every year. People feel motivated to get back to the gym, start running again, move a bit more or simply feel better in their bodies.
We think that’s brilliant.
The only downside is that every January we also see a rise in injuries. Not necessarily because people are doing the wrong thing, but often because they are doing too much, too quickly. After a quieter month like December, a sudden burst of activity can catch the body out and that’s no bueno.
At The White Hart Clinic here in Barnes, our aim is to keep you active and moving well all year round. We don’t want an injury to be something that stops you from achieving your goals this year.
One of the most common mistakes we see at the start of the year is enthusiasm taking over. Motivation is high, routines restart and people jump straight back into full training. The problem is that muscles, tendons and joints take longer to adapt than fitness does. Even if you feel capable, your tissues may not yet be ready for a sudden increase in load.
A slower return works far better. Gradually increasing how much you do each week gives your body time to adapt and reduces the risk of injury. Starting slightly below what you think you can manage and focusing on consistency rather than intensity often leads to better results in the long run. Fitness can return quickly, but tissue resilience takes time.
Another key part of staying injury-free is strength training. Many people still think strength work is only for aesthetics or performance, but from a physiotherapy point of view, its biggest benefit is injury prevention. Stronger muscles help protect your joints, absorb load more effectively and reduce strain on tendons and ligaments.
Whether you are running around Barnes Common, cycling through Richmond Park, attending a local Pilates class or just trying to stay active day to day, strength training helps your body cope with those demands more comfortably.
A question we are often asked in the clinic is how people are supposed to know what to train. The truth is, you do not need anything complicated. A simple, well balanced approach that builds strength around the hips, legs, core and upper body is usually more than enough to reduce injury risk and improve confidence with movement. Just a couple of short strength sessions each week can make a real difference.
If you have had injuries before or you are carrying a niggle into the new year, guessing can sometimes do more harm than good. That is where having a proper assessment and a clear plan can give you reassurance and direction.
The goal this New Year is not to train harder, but to train smarter. Staying injury-free is not about holding yourself back. It is about doing the right things, at the right time, in the right way.
At The White Hart Clinic in Barnes, we are proud to support our local community in staying active, pain-free and doing the things they enjoy throughout the year. If you are planning to increase your activity levels or want to start the year feeling confident in your body, we are always happy to provide guidance.
Our Barnes Clinic
Our clinic is located in Barnes, South-West London and is easily accessible by public transport.
For more information including parking and other practicalities see our Barnes clinic page
Book an Appointment
Booking an appointment with one of our therapists is quick and easy. There is no long waiting time and you don’t need a referral from your GP.
