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Why you keep getting hurt when you work out (and what to do instead)
If you feel like every time you try to get back into working out something starts hurting…you’re not imagining it.
It’s usually not because you’re “out of shape.” It’s because your body isn’t being progressed or supported properly for what you’re asking it to do! Which I see all the time.
As an athletic trainer and coach, most of the injuries I work with aren’t entirely random, they’re predictable in a way. Which also means we can usually try and get ahead of them before they happen (mostly).
Let’s break down what’s actually going on.
Why does this keep happening?
Most workout related pain comes down to:
● Doing too much too soon
● Skipping foundational strength
● Not accounting for stress, sleep, or recovery
● Pushing through pain instead of adjusting
● Stopping exercise all together when pain occurs
And this can look different depending on the person.
For example:
● Postpartum moms may still be rebuilding core and pelvic stability
● Someone returning after a long break needs a slower ramp up
● High stress impacts recovery more than people realize
This is why a one size fits all approach doesn’t work. So let’s dive into some common pain points I see:
1. Low back pain
What it feels like:
A dull ache or tightness in your lower back, especially after workouts or long days.
What’s likely causing it:
Your low back is often picking up slack for your lack of total core strength.
This is especially common postpartum, but not limited to it. When your core isn’t creating enough stability, there are compensations happening.
What this doesn’t mean:
Your back isn’t “broken”.
What to focus on instead:
● Core function (bracing, breathing, control)
● Slowing down lifts like hinges and deadlifts
● Deadbugs, Birddogs, and planks have their time and place, but you need to also load your core in other ways and add in rotational movements & weight
● Managing how much you’re doing, not just what you’re doing
2. Knee pain
What it feels like:
Pain during squats, lunges, running, or stairs.
What’s likely causing it:
Your knees are often taking on more load than they should.
This usually comes from:
● Limited glute strength
● Poor single-leg control
● Jumping into high-impact workouts too quickly
What this doesn’t mean:
You don’t need to avoid lower body workouts.
What to focus on instead:
● Strengthening your lower body, quads, hamstrings, glutes
● Slowing down movements
● Gradually building back into impact
3. Shoulder & neck pain
What it feels like:
Tension, tightness, headaches, or discomfort when lifting or reaching.
What’s likely causing it:
Daily life plays a big role here.
Holding kids, feeding positions, phone use….all of this adds up. Your neck and upper traps end up overworking while your upper back isn’t doing enough.
What this doesn’t mean:
You don’t have permanently “bad posture.”
What to focus on instead:
● Strengthening your upper back
● Being mindful of repetitive positions
● Actually doing your warm-up before upper body workouts
4. Foot & ankle pain
What it feels like:
Arch pain, plantar fasciitis, or ankle stiffness.
What’s likely causing it:
Too much impact, too quickly. Using the same shoe for everything that you’ve had for the past 5 years.
This can happen when:
● You go from little activity to running or jumping
● Your shoes aren’t supportive for your needs
● Your feet and ankles aren’t strong enough yet
What this doesn’t mean:
Running or cardio is “bad” for you.
What to focus on instead:
● Gradually increasing impact
● Strengthening your feet and ankles
● Paying attention to your footwear
Final thoughts
These injuries are common, but they’re not something you just have to accept. Your body isn’t working against you either! It’s just sending out signals for what is working for you and what isn’t. So when you are able to adjust what you need to, everything will start to feel different.
If this feels overwhelming, that’s normal. There’s a lot of nuance here, and your situation is unique.
That’s exactly where individualized coaching can help, giving you a plan that actually supports your body, your goals, and your life.
What would your life look like if you had an expert team fully invested in your health- designing your strategy, refining your approach, and leveraging advanced testing and analysis to keep you performing at your best? That's exactly what we do at LVLTN Health.
The first step is a free consultation call. You just need to fill out a short application so we can make the most of our time together. The call itself is a no-pressure conversation, providing you with all the details you need to make the decision on whether we are the best fit!
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