The 3 Most Common Causes of Joint Pain—and What to Do About Them
If you’re over 35 and active, chances are you’ve said something like this:
“My knees just aren’t what they used to be.”
“My shoulder’s been bugging me since last year.”
“It’s not an injury. It just hurts.”
Joint pain has become so common, most people accept it as part of aging or training.
But here’s the truth:
Pain is a message. Not a sentence.
And most joint issues don’t show up overnight. They build up over time until the cost of ignoring the basics comes due.
So let’s break it down.
These are the 3 most common causes of joint pain I see in my practice—and what to actually do about them.
1. Poor Joint Control (Not Just “Tight Muscles”)
The pain may show up in the joint, but the root is often a lack of control in the muscles around it.
You don’t need more flexibility.
You need better active control.
Take the shoulder, for example.
Most people think their shoulder hurts because it’s tight. So they stretch it. Foam roll it. Smash it with a lacrosse ball.
But the real problem?
They can’t move through their full range with strength and coordination. The brain senses instability—and tightens everything up to protect the joint.
Fix: Focus on controlled mobility drills—like CARs, isometric holds, and light resistance in end ranges. Train the small muscles that stabilise the joint, not just the big ones that move it.
2. Compensating Around Dysfunctional Patterns
Your body is a master compensator.
If your ankle doesn’t move well, your knee and hip will do more.
If your thoracic spine is stiff, your low back will try to pick up the slack.
If your glutes aren’t firing, your hamstrings and back will take over.
These short-term tradeoffs keep you moving—but over time, they create chronic strain.
You feel it as:
Nagging aches in the same places
One side of your body doing all the work
Weird tweaks during movements you’ve done for years
Fix: Train movement patterns, not just muscles. Assess your squat, hinge, lunge, push, and pull. Identify what’s doing too much—and what’s not doing enough. Corrective movement and motor control drills should come before load or intensity.
3. Too Much Stress, Not Enough Recovery
This one’s sneaky.
You can have great mobility, strong movement patterns, and smart programming—but if your recovery is poor, your joints will still take the hit.
Because joints don’t just respond to reps. They respond to load + lifestyle.
Here’s what compromises joint recovery:
Low HRV and high resting heart rate
Poor sleep quality
Chronic inflammation (often from gut issues, stress, or poor nutrition)
Under-recovering between high-impact sessions
Always training intensity, never variability
Fix: Improve recovery inputs. Prioritise sleep, nutrition, and active recovery work (like zone 2 cardio, nasal breathing, and gentle mobility). And train in waves—alternate high-stress with low-stress sessions.
Bonus: What Most People Get Wrong About “Joint Health”
Let’s get clear on a few myths:
Myth #1: “I just need to stretch more.”
→ Nope. Stretching without control just gives you more passive range your body doesn’t know how to use.
Myth #2: “It’s wear and tear from age.”
→ Also no. Most age-related decline is actually use-dependent, not inevitable. Motion is medicine.
Myth #3: “I’ll just take glucosamine and turmeric.”
→ Supplements can help, but they won’t fix mechanical dysfunction or poor movement habits.
What Actually Works
Here’s what we use with clients to bulletproof their joints long-term:
1. Daily joint prep
Simple CARs (controlled articular rotations) and low-load mobility inputs keep synovial fluid flowing, tissue healthy, and movement sharp.
✅ Start your day with 5–10 minutes of joint-focused mobility: neck, shoulders, hips, spine, ankles.
2. Strength training through full range
Muscles protect joints—but only in ranges they’re trained to control. Tempo training, eccentrics, and end-range isometrics are your best friends.
✅ Add 1–2 sets per session that slow things down: 3–5 second eccentrics, pauses at end range, full-ROM movements.
3. Active recovery > passive therapy
Massage guns, compression boots, and cryo feel great—but they don’t change the root. Active recovery like walking, breathing, and mobility is more powerful.
✅ Book “movement snacks” into your day: 5–10 minute blocks to offset sitting, stress, or heavy sessions.
Pain Isn’t the Problem. It’s the Signal.
Pain is your body’s way of saying, “Something’s off. Pay attention.”
And if you listen early, you can often avoid bigger breakdowns later.
So if your joints are whispering right now—don’t wait for them to scream.
Do a mobility audit.
Start daily prep.
Get assessed by someone who knows movement, not just rehab.
(And yes, my team does that if you want support.)
Want to Fix the Root Cause of Joint Pain?
We built our Daily Longevity Routine specifically for this.
It’s:
10–15 minutes
Covers joint prep, mobility, and stability
Scalable for beginners and experienced movers
Free to download
👉 Grab the Daily Longevity Routine Here
Next up in the blog series:
“Functional Strength for Life: The Big 6 Movements You Should Be Training”
