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One of the most frustrating things about becoming more active is that sometimes the thing you are doing to get healthier starts to hurt.

Someone starts walking more, lifting weights, running, playing golf, joining a fitness class, or getting into pickleball.

At first, they feel motivated.

So they do more.

Then more.

Then more.

And a few weeks later, something starts hurting.

That can be confusing.

It is easy to think, “Maybe this activity is bad for me.”

But most of the time, the activity is not the problem.

Today we'll talk about the most common reasons people tend to have issues when they start doing an activity. 

This is the big one.

A person goes from doing very little to suddenly playing pickleball several days per week, walking every morning, joining multiple fitness classes, or starting a new running program.

The motivation is good.

The jump is just too big.

Pickleball is a perfect example.

It is social, competitive, fun, and a great way to move more.

But even if the game feels easy while you are playing, your body still has to handle the quick stops, pivots, lunges, reaches, swings, and repeated gripping.

Over time, that adds up.

A better starting point is:

Weeks 1–4: Do the activity 1–2 days per week
Weeks 5–8: Increase to 2–3 days per week
Weeks 9–12: Add more only if your body is handling it well

Soreness is normal.

Pain that keeps coming back is a warning sign.

That does not mean you have to quit.

It usually means you need to adjust the volume before it becomes a bigger problem.

You have probably heard about sport specialization in youth athletes.

A kid plays one sport all year, uses the same movements over and over, and eventually develops overuse injuries.

But this is not just a kid problem.

It happens at every age.

If your only activity is pickleball, golf, running, walking, cycling, or one fitness class, you are giving your body the same input over and over again.

The movement itself is not bad.

The problem is the lack of variety.

Your body needs different types of movement to stay healthy long term.

When you keep loading the same tissues in the same directions, those tissues can become stiff, irritated, and less resilient.

To be clear: doing one activity is still much better than doing nothing.

But the real goal is not just to move more.

The goal is to move in more ways.

(Pro tip: weightlifting is a great way to add movement variability and prevent injuries)

Most injuries do not come out of nowhere.

There are usually little signs first.

A little heel pain in the morning.
A sore elbow after playing.
A knee that aches after stairs.
A hip that gets tight every time you walk.
A shoulder that feels irritated after a workout.

The mistake is pushing through the same pain over and over and hoping it goes away.

Sometimes it does.

But if the same area keeps hurting every time you do the activity, your body is telling you the load is too high.

That is the time to adjust.

Not after it becomes a bigger injury.

The activity is usually not the problem.

Doing too much too soon is the problem.

Only giving your body one type of movement is the problem.

Ignoring the early warning signs is the problem.

The best way to stay active long term is to build a body that can handle the things you enjoy.

I hope this was helpful. If you have any questions or are having difficulty with your activities, remember, I'm always here for you. 

See you next week,

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.