Why Small Aches Become Bigger Injuries

And what to do about it…

It Never Starts With a Major Injury

Very rarely does someone take six weeks off training because of one dramatic moment.

More often, it begins quietly.

A hip that feels slightly tighter than usual.
A lower back that stiffens after a long week at work and a few harder sessions.
A shoulder that feels restricted during presses.

It doesn’t feel serious.

It feels manageable.

So training continues.

And weeks later, that same “minor” tightness becomes the reason momentum stalls.

Most injuries don’t begin with pain.

They begin with subtle feedback.

Why Training Ramp-Ups Expose Weak Links

When training intensity increases — more running, heavier lifts, greater speed — force through the body increases as well.

If spinal and joint mechanics are functioning efficiently, that force distributes well.

If there are small restrictions or asymmetries, the body compensates.

Compensation isn’t failure.

It’s protection.

The body will always find a way to complete the task. But when load increases faster than movement efficiency improves, the same tissues begin absorbing more stress than they should.

Over time, that imbalance accumulates.

This applies whether you’re:

• Returning to training after having a baby

• Increasing gym sessions before work in North Sydney

• Building mileage along the harbour

• Managing long hours at a desk and adding workouts on top

Load is load.

And when it rises, inefficiencies become visible.

Tightness Is Often a Protective Signal

Muscular tightness is frequently misunderstood.

It’s easy to assume tightness means something simply needs stretching.

But often, tightness is the body creating stability around a joint that isn’t moving optimally.

The nervous system increases tone to protect that area.

Short-term, this works.

Long-term, it reduces efficiency and increases fatigue.

If the underlying joint mechanics aren’t addressed, the same pattern repeats — especially when intensity continues to build.

That’s why “just tightness” can quietly progress into something more limiting.

The Predictable Progression

The pattern is remarkably consistent:

• Training intensity increases

• A subtle ache appears

• It’s stretched, rolled, or modified around

• It temporarily settles

• Load continues

• The ache returns more persistently

• Performance begins to dip

Very rarely is it one bad session.

More often, it’s accumulated load on a pattern that hasn’t adapted well.

What Actually Prevents Escalation

Longevity — in sport, work, and everyday life — comes from responding early, not reacting late.

A smarter approach during training ramp-ups includes:

Assessing movement quality early.
Small asymmetries are easier to address before they become painful.

Restoring efficient joint function.
When spinal segments move well, protective guarding reduces.

Building strength on stable foundations.
Strength amplifies whatever mechanics are underneath. Efficient systems tolerate load better.

Monitoring recovery.
If tightness increases week to week despite stretching, that’s usually a signal that something deeper needs attention.

What You Can Do At Home Right Now

If you’re increasing training load and noticing subtle tightness, here are practical ways to support your body:

1. Respect Load Increases
Avoid sudden spikes in intensity or volume. Gradual progression allows tissues to adapt properly.

2. Prioritise Sleep
Recovery is where adaptation happens. Without adequate sleep, tissues and the nervous system struggle to keep up with load.

3. Support Nutrition & Hydration
Adequate protein, whole foods, and hydration influence how well your body repairs and adapts.

4. Watch for Asymmetry
If one side consistently feels tighter or weaker, pay attention. Imbalance under load is often the early sign.

5. Don’t Force Aggressive Stretching
If something feels guarded rather than simply stiff, aggressive stretching can aggravate it. Often restoring proper joint movement reduces tightness more effectively.

These steps won’t replace a proper assessment — but they significantly improve your body’s ability to adapt.

Build Capacity, Not Just Tolerance

The goal isn’t simply avoiding injury.

It’s building a body that can handle increasing demand.

When spinal function is optimised and joints move efficiently:

• Force transfers more cleanly

• Fatigue reduces

• Recovery improves

• Training blocks extend

• Capacity increases

That applies whether you’re competing at a high level, returning to exercise after a break, or managing a demanding career.

Small aches aren’t weaknesses.

They’re early feedback.

When addressed properly, they rarely become major interruptions.

Before It Forces You to Stop

If training intensity is increasing and something feels slightly “off,” it’s worth assessing before it escalates.

Because extended time off rarely begins with a major injury.

It usually starts with something small.

- Dr Ruby-Jane Lacey (Chiropractor)