Why Do I Keep Getting Injured So Easily?

Do any of the following sound familiar?

• “I used to spring out of bed in the morning, now it takes me 10 minutes to stand straight.”

• “I haven’t done anything differently, I just worked at the computer all weekend. Why does my neck keep ‘going out’?”

• “I was running 30km a week before my 3-week summer break. How can I have knee pain on my second week back?”

These are common statements we hear regularly as physiotherapists, both in Australia and from our experience in Singapore.

Many people might blame age for these changes. While factors such as muscle strength, balance, and fibre composition gradually decline over time—more noticeably after 50—these changes are usually very slow. In most cases, there are other contributing factors behind why your body is sending pain or stiffness signals. *

Spinal Pain Example

For someone experiencing recurring spinal flare-ups or spasms, there are often multiple contributing factors:

• Increased work hours or higher stress

• Longer commutes

• Reduced frequency of exercise

• Slight weight gain over time

• Poorer sleep quality

When these factors accumulate, the body’s overall conditioning decreases. Fatigued muscles may rely on compensatory muscles to maintain function. This system works for a while, but there is always a threshold. Once that threshold is exceeded, your body signals alarm in the form of pain. This is your body’s way of protecting you from more serious injury.

Runners and Sportspeople Example

If you are a regular runner and take a three-week break—without maintaining some level of training—your capacity reduces. Returning to previous intensity or distance too quickly increases the risk of injury to your lower limbs. The longer the break, the higher the risk.

The same principle applies if you usually run at a manageable pace and suddenly try to match a fitter running partner’s speed. Sudden increases in intensity, volume, or load can exceed your body’s current capacity and trigger pain.

How to Prevent Injury

Next time you experience pain, consider the contributing factors. Identify areas that may have reduced your body’s capacity—like reduced activity, altered posture, or higher stress. Small, consistent adjustments can make a significant difference:

• Take daily walks to prevent postural neck pain

• Maintain a minimum level of running or activity during breaks

• Gradually build back to your previous load rather than returning all at once

When consulting with clients, we focus on uncovering these “threshold factors.” Together, we create tailored modifications and interventions that improve load capacity and reduce the risk of further injury.

References:

* Keller & Engelhardt, 2013: Strength & muscle mass loss with ageing process. Age & strength loss (Muscles Ligaments & Tendons Journal)