The 3 Most Common Mistakes Active Adults Make When Trying to Fix Pain on Their Own
As active adults, most of us handle pain the same way: we stretch what feels tight, roll what feels stiff, and rest what feels sore. Sometimes it helps… but more often, the pain comes right back as soon as we return to our normal workouts, runs, or golf swings.
Here are the three most common mistakes active adults make when trying to fix pain on their own—and what you should do instead.
Mistake #1: Foam Rolling Everything… Every Day
Foam rolling can feel amazing. It temporarily reduces tension and improves blood flow. The problem? It doesn’t create long-term change.
Most people roll their quads, calves, or back daily, feel a little relief, and then wonder why the same issue keeps coming back.
Why it falls short:
Foam rolling doesn’t improve strength, stability, or how your joints actually move under load. It’s like turning the volume down on pain—but not actually solving the cause.
Do this instead:
After a short bout of rolling (30–60 seconds), follow it with:
A targeted mobility drill
A stability exercise
A light strength movement
Example:
Roll your quads → do a hip flexor mobility drill → follow with split squats.
That’s how you actually create change.
Mistake #2: Stretching Without Purpose
If your hamstring feels tight, you stretch it.
If your chest feels tight, you stretch it.
But here’s the truth: Tightness is often a sign of weakness or protection, not a lack of flexibility.
Why stretching alone doesn’t work:
If a muscle is “tight” because it’s trying to stabilize a joint, stretching it repeatedly won’t fix the underlying issue. Many active adults stretch the same area for months with no lasting improvement.
Do this instead:
Identify why the tightness is happening. Is it weakness? Poor control? Joint mobility? A repetitive training pattern?
Try this approach:
5–10 seconds of gentle stretching →
Stabilization or strengthening of the same area →
Movement that mimics your sport or activity
This teaches the body how to actually use that new range of motion.
Mistake #3: Avoiding Loaded Movements (Especially When in Pain)
When something hurts, most people stop loading it—no squats, no lunges, no pressing, no pulling, no running.
The belief is that rest = healing.
But rest alone doesn’t build capacity. And pain often starts because a tissue didn’t have the capacity to handle the stress you were putting on it.
Why avoiding load backfires:
You lose strength. You lose resilience.
And when you finally return to activity, your body isn’t ready, so the cycle continues.
Do this instead:
You should load the area—appropriately and progressively. This is where expert-guided programming matters.
Examples:
Knee pain? → slow, controlled step-downs
Shoulder pain? → landmine presses or rows
Back pain? → hip hinges with light load and perfect form
The right load heals. The wrong load irritates. And knowing the difference is key.
So… What Actually Fixes Pain?
Fixing pain isn’t about foam rolling more, stretching deeper, or avoiding movement.
It’s about addressing the root driver:
How well you move
How much control you have
How strong and resilient your tissues are
How balanced your training is
How your body handles load
It’s important to correctly assess, analyze movement, and pinpoint the root cause in order to truly make the change that will stick.
Want to stop guessing and actually fix the problem?
If you’re stuck dealing with the same nagging pain, or you’ve been foam rolling and stretching for weeks with no progress, it’s time for a personalized plan. Reach out to a professional for thorough evaluation to get you back on track.
If you live in Green Bay, WI or the surrounding area, schedule a free consult with us and we can get to work!