At North Alabama Bone & Joint Clinic, patients often ask how to stay active safely while protecting their joints, especially at the start of a new year. As January begins in the Shoals, many residents are looking to become more active, whether it’s walking more, starting a fitness routine, or taking on new projects at home.
Below, John Mann, MD, shares how to build joint-friendly habits and practical tips to keep joints healthy in 2026.
Why Joint Health Matters in the New Year
Starting new activities too quickly can lead to soreness, stiffness, or even injury, particularly in the knees, hips, and shoulders. Gradually building strength and flexibility helps protect joints and supports long-term mobility.
“The beginning of the year is the perfect time to focus on joint health,” says Dr. Mann. “Even small, consistent habits can make a big difference in preventing pain and improving movement.”
Who is Most Affected
Anyone increasing their activity level may notice joint discomfort, but people with osteoarthritis, chronic joint conditions, or previous injuries are often the most vulnerable.
“We see many patients in the Shoals who experience flare-ups when they start a new exercise routine too quickly,” Dr. Mann explains. “Pacing yourself and paying attention to your body is key to avoiding injury.”
Tips to Protect Your Joints in 2026
Dr. Mann recommends several strategies to help residents stay active without putting extra stress on their joints:
• Start slow: Gradually increase the duration or intensity of activity.
• Warm up and stretch: Gentle stretching before movement helps loosen muscles and joints.
• Strengthen muscles: Strong muscles support joints and reduce strain.
• Choose low-impact activities: Walking local trails, swimming, or cycling can be easier on joints.
• Track progress: Journaling or using a fitness app helps maintain consistency.
• Listen to your body: Stop or modify activities if you notice pain or stiffness.
“Many injuries come from jumping into new routines too quickly,” Dr. Mann explains. “Starting with small steps allows your joints to adapt safely.”
When to Seek Help
Even with careful habits, some joint pain may require professional evaluation. Seek care if you experience:
• Persistent pain or swelling
• Sharp or sudden discomfort
• Reduced range of motion
“Don’t wait for pain to get worse before seeing a specialist,” Dr. Mann advises. “Early evaluation allows us to provide personalized care and keep you moving comfortably.”
Start the Year with Healthy Joints
January is the perfect time to adopt habits that protect your joints while staying active. By starting slowly, staying consistent, and listening to your body, Shoals residents can enjoy an active and comfortable 2026.
North Alabama Bone & Joint Clinic provides expert care and individualized guidance to patients throughout the Shoals. NABJC is here to help you start the year with healthy joints. Call us today at 256-718-3200 to schedule your appointment.
