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“I’m active. I don’t get why I keep getting hurt.”

This is one of the most common things I hear in the office.

And they’re right.

They walk.
They go to the gym.
They play pickleball.
They stay busy.

They are not lazy.

But their back still tightens after yard work.
Their hips feel stiff after a long drive.
Their shoulder hurts when they lift overhead.

So what’s going on?

Most of the time, it’s not an activity problem.

It’s a capacity problem.

Activity means you do things.

Capacity means your body is ready for those things.

You can be active and still not be prepared.

If your joints can’t handle the activities you’re doing, at some point they’ll break down.

That’s when pain shows up.

This is the most common pattern I see.

When people hear me say “build capacity,” they think I mean they need to start bodybuilding or lifting super heavy weights.

That’s not true.

Building capacity is not about huge weights.
It’s not about pushing through pain or doing extreme workouts.

And it’s also not about avoiding movement.

Building capacity is about making sure your joints can handle the specific movements YOU do on a regular basis.

These movements can vary from person to person. A professional hockey player needs to do different movements than someone who walks 2-3 times per week.

The goal is to figure out what YOUR regular movements are and increase capacity around those movements.

Capacity grows when joints are exposed to slightly more than they’re used to, in a controlled way.

You can be strong and still not have good capacity.

Many people train in the middle of a movement but avoid the edges.

They skip the parts that feel stiff.
They brace instead of control.
They use too much weight and miss the end ranges of the motion.

Over time, those skipped ranges get smaller.

Then when life forces you into one of those spots, we see pain and injuries.

Strength alone is not enough.

Avoiding movement makes the problem worse over time.

Your body adapts to what you ask it to do.

So if you stop moving through certain ranges, you lose them.

If you stop loading a joint, it loses strength and confidence.

That loss often gets called “just aging.”

But many times, it’s just not using what you have.

The answer is not extreme workouts.

It’s slow, steady exposure.

Little by little, you rebuild trust.

The goal is not to do more.

It’s not to lift heavier just to prove something.

And it’s not to baby your body.

The goal is to match your body’s capacity to your life.

If you want to travel without feeling wrecked,
lift without bracing all the time,
or play golf without planning around your back,

the real question is not:

“Am I active?”

It’s:

“Is my body ready for what I’m asking it to do?”

That’s a better question.

And once you start thinking this way, pain makes a lot more sense.

Talk soon,

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.