Every January, fitness centers are flooded with folks making good on New Year’s resolutions.

And it isn’t long before therapy gyms are jam-packed, too.

“We often see people suffering from overuse injuries such as shin splints, tendinitis and plantar fasciitis,” says Amy Macon, a physical therapist at Methodist Outpatient Rehabilitation Center in Flowood and a veteran runner.

But local fitness experts say such injuries can be avoided with the right approach. Here’s their advice on how to pursue your 2015 fitness goals safely and successfully.

Consider your capabilities. “Know your body’s limitations,” advises Macon. She says someone with severe knee or ankle problems might need to avoid high-impact workouts such as running or jumping exercises. A better choice would be gentler-on-the-joints activities like biking, swimming, yoga or Pilates.

If you’re recovering from an injury or extremely obese, seek activities that off-set some of your body weight, Macon advises. She says aquatic classes, deep-water walking or swimming are good options. “At Methodist Rehab, we have an anti-gravity treadmill that off-loads as much as 80 percent of a person’s weight. We use it for therapy, but the general public can reserve it for 30-minute sessions for a fee.”

Set realistic goals. You didn’t get overweight and out-of-shape overnight, so expecting instant results invites disappointment, say the experts. Instead, choose an achievable goal and plan accordingly. “Be specific and put it in writing,” recommends Reservoir YMCA Wellness Director Angelia Pryor. “If you say: ‘I want to start working out,’ it’s not quite as effective as ‘I am going to work out two days this week.’”

If you have a big ambition, such as losing a significant amount of weight, “set smaller goals so you don’t set yourself up for failure,” advises Macon. For instance, if you’re shooting for a 100-pound weight loss by next year, focus on shaving off a couple of pounds a week.

Find your favorite activity. Instead of settling for the latest fitness trend, explore your interests and choose an activity you’ll look forward to—whether it’s running outdoors or working out in the gym.  “Some like the social aspect of a class and some prefer to focus on their exercises and do them all by themselves,” says Macon. In any case, the best exercise is one you’ll do consistently, say the experts. 

“Pick things that make getting active fun,” says Pryor. “A walk in nature. A fun fitness class, like Zumba, Ballet Barre or Bootcamp. Fun dancing or working together with your new gym friends is a guarantee for success.”

Start with the right foundation. Lesley Holleman, owner of Fleet Feet Sports in Ridgeland, says proper footwear helps prevent common overuse problems such as plantar fasciitis (irritation and swelling of tissue on the bottom of the foot) and shin splints (pain and inflammation along the tibia bone).

So her staff has a system for helping people find the best shoe for their activity type and foot structure. “We talk to them about their goals and injuries or health issues they might have,” she says. “Next, we examine their bare feet and take a non-weighted and weighted measurement to determine arch length and elongation. Then we have them run and we look for any gait abnormalities. ”

While shoes are marketed for specific sports, Holleman says well cushioned running shoes often will suffice for a variety of activities—including Crossfit and boot camps. “I do a lot of those activities myself, and I found a lower profile running shoe with enough forefoot cushioning is better than any cross trainer out there.”

Consult the experts. “If you’re not a regular exerciser, hire a personal trainer for a few sessions,” says Macon. “You’ll learn how to do the exercises right.” In a class setting, she recommends telling the teacher if you’re a rookie or have certain injuries or limitations. “A good instructor should be able to modify exercises for you or give you something else to do,” says Macon.

Ease into it and stretch properly.  “If you haven’t exercised in years, don’t expect to come in and be a beast,” Macon says. Take it slow at first and gradually get more intense. And don’t forgo regular rest days either, she says.

To promote flexibility and warm up your muscles, Macon recommends doing dynamic stretches at the beginning of workouts. “These are short stretches with movement, such as walking while doing alternate knee to chest stretches or quad stretches. After your body is warm, that’s when you can do stretches that you hold, such as hamstring and calf stretches.”

Pace yourself. “If you've never had a fitness routine, start by incorporating a few days a week and slowly gain momentum,” Pryor says. “Try this simple method:  The first two weeks aim for working out two days a week.  On the third week, add an additional third day of working out. Maintain these three days for three weeks; then shoot for a fourth day. This method helps you to reach a goal instead of setting the bar so high in the beginning that you set yourself up for failure.”

Avoid an all-or-nothing mindset.  Don’t let minor setbacks derail your whole plan. “You are going to miss a day,” Pryor says. “You are going to have the sniffles and not feel like it. Don't beat yourself up and give it up for lost. Get back at it as soon as you can.”

Seek support. Working out with a partner is one of the best ways to keep your fitness program on track, says Pryor. “Studies show that you are 75 percent more likely to still be engaged in your new workout routine three months down the road if you have a partner. Also, you’re likely to work out more than 80 percent longer with a partner.”

These days, virtual support is also available, whether it’s through an app on your smartphone or an online community. The key is to surround yourself with reminders of your commitment to get fit.

Stay mindful of risk factors. Exercising in the outdoors involves a variety of dangers, from heat stroke and frost bite to stinging insects and aggressive dogs. But the biggest risk may well be distracted drivers. That’s why fitness experts highly endorse products that increase the visibility of runners, walkers and bikers.  “People don’t think of it as injury prevention, but thousands of people get hit by cars each year,” says Holleman. “We require reflective gear and head lamps at any events we sponsor.”

Be proactive about pain. Some soreness and discomfort is to be expected after a new workout. But pain that lingers and disrupts your normal activities deserves your attention and perhaps a course of physical therapy. “In many cases, a simple stretching and exercise routine can correct the sources of your symptoms and put you back on the path to getting healthy again,” Macon says.