Knee Pain When You Start Working Out Again: What to Do in January 2026

January is one of the busiest times of year in gyms—and one of the most common times for knee pain to appear. After weeks of reduced activity during the holidays, many people return to workouts motivated and ready to make changes. Unfortunately, the knees often become the first joint to protest.

Knee pain when restarting exercise is rarely caused by one bad workout. More often, it’s the result of a sudden increase in training volume combined with underlying movement limitations. Tight hips, weak glute muscles, poor ankle mobility, or faulty squat and lunge mechanics can all increase stress at the knee joint. When training intensity ramps up quickly, the knee absorbs more load than it’s prepared to handle.

Many people respond by resting completely, icing, or avoiding exercises like squats, lunges, or running. While this may reduce pain temporarily, it rarely solves the real problem. The knee is often not the root cause—it’s the victim of poor movement elsewhere.

Physical therapy takes a full-body approach to knee pain. A comprehensive evaluation looks at how your hips, ankles, and core function during movement. Joint mobility, muscle strength, and exercise technique all matter. Addressing these factors reduces stress on the knee while allowing you to continue exercising safely.

One of the biggest misconceptions is that knee pain means you should stop working out. In reality, most people can continue training with proper guidance. The key is modifying load, improving mechanics, and strengthening the right muscles—not pushing through pain or shutting everything down.

Ignoring knee pain early in the year often leads to chronic symptoms that linger for months. Addressing it now helps you stay active throughout 2026 without setbacks.

If knee pain showed up as soon as you restarted workouts, it’s not a sign that you’re “getting old” or doing something wrong. It’s your body asking for better support.

Here’s a video that can help if you’re dealing with knee issues:

PAR 5 Physical Therapy in Randolph, NJ specializes in helping active individuals throughout Morris County get back to exercising and working out pain-free—without taking time off, relying on injections, or using pain medication. PAR 5 Physical Therapy offers one-on-one physical therapy and performance services for all populations, with specialties in Orthopedics, Manual Therapy Techniques, Golf Fitness Training and Rehab, and Wellness Services.

If you have questions about pain, injuries, or movement—big or small—call or text 973-490-4955 to speak directly with a physical therapist.