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Why You're in Pain - Understanding Root Causes

I have people coming to me nearly every day, telling me how they suddenly have pain and have no idea what could have caused it. "It must be old age". And it may go away for a bit and randomly resurface another time. But let me be extremely clear.


Your pain did not just “flare up randomly”.


We usually get a dozen caution signs, three heads-up signals, and a final warning SOS.

But most of us are too busy living life, working, parenting, and trying to stay active to recognize these signs.


Here’s what I look for when someone swears that their pain “randomly” shows up, so you can recognize the patterns yourself and prevent the cycle from continuing.


  1. Recent spikes in load (you applied a force to your tissues that you weren’t prepared for)


This doesn’t just mean lifting heavier weight. It could also be a change in:


  • volume (how much of the thing you’re doing)

  • range of motion (especially exploring new ranges of motion)

  • exercise selection (doing an unfamiliar movement)

  • tempo (being more explosive)


Your body is capable of adapting to anything, but we need to give it a chance to do so. Increasing any of these too quickly without giving your body this chance can result in worse pain symptoms.


  1. Accumulated fatigue (the flare-up was actually the straw that broke the camel’s back after 10 days of slowly accumulating fatigue without adequate recovery)


And again, this doesn’t just mean you’re working out too much or too hard. It could also relate to:


  • sleep quality (accumulating “sleep debt”)

  • stress buildup (both physical and mental)

  • recent sickness (your immune system works hard to get you back to normal)

  • calorie intake (your body needs fuel and recovery resources)


Something that felt easy last week might feel insurmountable this week because of changes in the factors above.


  1. Sensitive systems (pain is related to more than your muscles and joints)


Pain can be triggered and worsened by different conditions in the body unrelated to what you do physically, such as:


  • nervous system fatigue

  • hormone changes

  • inflammation

  • medication changes


When your system is on high alert or sensitive, pain will trigger more easily, not because there’s more damage, but because you’re on high alert.


  1. Emotional and cognitive triggers (your brain is trying to protect you)


Your pain is real, but the brain does influence how we experience pain. It’s important to look at:


  • movement fears (being afraid to deadlift)

  • catastrophizing (exaggerating the potential negative effects of movement)

  • injury memories (previous injuries affecting how you move)

  • avoidance behaviour (compensating based on belief or past experience)

  • obsessing over your body and movement


If you’re afraid of picking up a box or tying your shoe because you threw out your back before, you’re naturally going to be reluctant the next time, putting your brain on high alert.


  1. Other changes no one notices


Sometimes flare-ups aren’t from your workouts themselves, but from small details you’ll likely miss. Things like:


  • rushing your workout

  • changing your technique

  • switching shoes (or running/walking on a different surface)

  • changing or neglecting your warmup

  • your grip or equipment selection


I had a client who suddenly saw a spike in pain without any program changes. After investigation, I realized she was cutting her workouts by 20 minutes due to time constraints, but was still jamming in all her sets without warmups and adequate rest. The human body is very specific in the way that it adapts to any demand. Changing any of these variables can create increased pain symptoms.


So no, your pain is not random.


You just haven’t had someone:


  • track your training load

  • monitor your fatigue

  • watch your technique

  • adjust your program on a weekly basis

  • understand your individual triggers

  • recognize how your body responds to stress

  • help you move with confidence

  • and recover optimally


This is the level of detail you need in a proper rehab program and why people can make progress when NOTHING else has helped.


To your good health,

Coach Stephen

P.S.

Whenever you’re ready, here are a few additional ways that I may be able to help you.

Free:

Instagram: @CoachStrumos

*I share tons of bite-sized lessons and tips here

Paid:

1-on-1 Pain Management and Strength Coaching: Apply here


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