🧨 Starting Exercise After Chinese New Year? Avoid These Common Injuries

Chinese New Year is over.

The snacks are finished.
The reunion dinners are done.
The weight scale might look… slightly different.

So many people decide:

👉 “Time to start jogging.”
👉 “I’m joining the gym tomorrow.”
👉 “I need to burn all these CNY calories.”

That motivation is great.

But sudden intense exercise after weeks of low activity is one of the biggest causes of new injuries in February.

Let’s make sure your New Year fitness plan doesn’t turn into a clinic visit. 👇

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🏃 Why Injuries Happen After CNY

During festive weeks, most people:

• Sit more

• Sleep irregularly

• Eat more

• Move less

Muscles become tighter.
Cardiovascular fitness drops.
Tendon capacity reduces slightly.

Then suddenly:

• 5km jog

• High-intensity interval training

• Heavy gym session

• Competitive badminton

📌 Sudden load spike = injury risk.

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🚩 Most Common Post-CNY Injuries

1️⃣ Knee Pain (Runner’s Knee)

Often caused by:

• Weak hip muscles

• Tight quadriceps

• Sudden increase in mileage

Pain usually appears at the front of the knee.

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2️⃣ Shin Splints

Common in beginners who:

• Start running on hard surfaces

• Increase distance too quickly

Pain appears along the shin bone.

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3️⃣ Achilles Tendon Pain

Happens when:

• Calves are tight

• Running intensity increases suddenly

Morning stiffness is common.

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4️⃣ Lower Back Strain

Often due to:

• Poor core strength

• Heavy lifting too soon

• Incorrect gym technique

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5️⃣ Muscle Tears

Most common in:

• Hamstrings

• Calves

• Groin

Usually from explosive sports like badminton or futsal.

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⚠️ Signs You’re Doing Too Much Too Soon

⚠️ Pain that worsens during activity
⚠️ Swelling
⚠️ Sharp or stabbing pain
⚠️ Limping
⚠️ Morning stiffness that persists

Mild soreness is normal.

Sharp pain is not.

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💪 How to Restart Exercise Safely After CNY

✔️ Follow the 10% Rule

Increase intensity or distance by no more than 10% per week.

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✔️ Start With Strength First

Build hip, core, and calf strength before high-impact sports.

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✔️ Warm Up Properly

5–10 minutes of dynamic movement before activity.

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✔️ Cross-Train

Alternate jogging with cycling or swimming.

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✔️ Rest Days Are Essential

Recovery builds capacity.

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✔️ Listen to Early Warning Signs

Don’t push through sharp pain.

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🧠 Why Motivation Alone Isn’t Enough

Fitness is not about intensity.

It’s about progression.

Your body adapts to load gradually.

When motivation outpaces conditioning, injury happens.

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📍 When Should You See a Physiotherapist?

Consider assessment if:

• Pain lasts more than one week

• You limp while walking

• Swelling does not reduce

• Pain keeps returning after activity

• You want a structured return-to-exercise plan

Early guidance prevents chronic problems.

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❓ FAQs: Exercising After Chinese New Year

1. Should I start with jogging immediately?
Not necessarily. Begin with strength and brisk walking first.

2. Why do my knees hurt when I start running?
Because muscles may not yet support the joint properly.

3. Is muscle soreness normal?
Yes. Sharp joint pain is not.

4. Can I exercise daily to burn calories faster?
Recovery days are important for tissue adaptation.

5. How long should I ease back into exercise?
At least 3–4 weeks of gradual progression.

6. Does weight gain increase injury risk?
Yes. Extra body weight increases joint load.

7. Should beginners get professional advice?
Yes. Structured plans reduce injury risk.

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🧧 Conclusion: Start Strong, Not Suddenly

Chinese New Year is about renewal.

But real progress comes from consistency — not extreme effort in Week 1.

The goal isn’t to punish your body.

It’s to build it stronger.

✨ Move gradually
✨ Build strength
✨ Stay consistent
✨ Stay injury-free

Because the best New Year resolution is one you can sustain.