Category: Walking

Daily Habits That Wreck Your Muscles (and How to Fix Them)

10/7/2025

By Ethan Farr, Sports Myotherapist

Muscle pain isn’t always caused by injury or intense workouts. More often than not, the real culprits are small, unconscious habits we repeat daily or positions we stay in for prolonged periods of time—many of which slowly build tension, stress, and dysfunction in our muscles over time.

Here’s a breakdown of the most common muscle-wrecking habits—and what you can do to fix them.

1. Screen time and poor posture
Whether it’s hours at a desk, sitting in front of a tv or doom scrolling endlessly on your phone, screen time often encourages poor posture. The most common issue? “Text neck”—where the head is craned forward and shoulders round inward, causing strain on the neck, shoulders, and upper back. The longer you stay in that position, the more your muscles adapt to it, shortening and tightening where they shouldn’t.

How to Fix It:

Reset Your Posture: Every 30–60 minutes, take a “posture check” break. Sit tall, stack your ears over shoulders, shoulders over hips. A little trick that i like to use is put a hair tie or rubber band tight around your wrist when that starts to get irritating check your posture then swap the band to the other wrist
Elevate Screens: Raise your monitor or phone to eye level to reduce neck tilt.
Strengthen & Stretch: Add exercises like chin tucks, scapular retractions, and doorway chest stretches to your daily routine.

2. Slouching at Your Desk/Repetitive Movements at Work
If your job keeps you sitting or doing the same motion over and over (typing, lifting, scanning, etc.), it’s easy for muscular imbalances and joint strain to build up. Slouching compresses your lower back and hips and “switches off” the core adding load to your lower back and results in low back tightness and pain. While repetitive tasks overuse specific muscles and underuse others—leading to fatigue, tightness, irritation of the muscles and tendons or even chronic pain.

How to Fix It:

Ergonomic Setup: Adjust your chair, desk, and monitor to support a neutral spine. Your hips and knees should be at a 90-degree angle, feet flat on the floor. Also consider a height adjusting desk so you can alternate between seated and standing desk work
Microbreaks: Set a timer to stand, stretch, or walk every 30–60 minutes, even if it’s just for a minute or two.
Mobility Work: Add targeted mobility drills (like wrist circles, shoulder rolls, and seated spinal twists) to combat repetitive strain. Also try to to work with both hands not just the one hand
Early intervention: one of the most important things you can do is get on top of potential injuries quickly as soon as you feel any tension ensure to incorporate these changes to your work life or come in and see a therapist before it becomes a chronic issue

3. Bad Sleeping Positions and/or Pillow not Right For You
You spend 6–8 hours a night in the same position—if your posture is off during sleep, that’s a long time for muscles to be stuck in awkward positions. Sleeping on your stomach can hyperextend your neck, while an unsupportive pillow can strain your shoulders and spine.

How to Fix It:

Side or Back Sleepers Win: Unfortunately for all you front/prone sleepers a lot of research shows a high correlation of low back pain and front sleeping when compared to other sleeping postures. Try to sleep on your side with a pillow between your knees, or on your back with a pillow under your knees to support spinal alignment.
Choose the Right Pillow: One of the most important things you can buy to aid your sleep and reduce your pains upon waking unfortunately you don’t often get to try them properly and once you buy one you’re stuck with it for better or worse. Your pillow should support the natural curve of your neck. Side sleepers typically need a thicker pillow; back sleepers do best with medium support. Something you can look for when buying a new pillow is a neutral neck position when laying down.
Morning Mobility: If you wake up stiff, incorporate gentle stretches (like cat-cows, side bends, and shoulder rolls) first thing in the morning it helps get the blood pumping and lubricates the joints for better quality movement and pain reduction.

4. Poor Walking Mechanics or Shoe Choices
Walking is something we do every day without thinking—but poor mechanics or unsupportive shoes can silently wreak havoc on your muscles and joints over time. Common issues include overpronation (feet rolling inward) also considered to be collapsed arches or flat footed, heel striking too hard, or walking with imbalances due to past injuries or muscular tightness. Add in unsupportive or worn-out shoes, and you’ve got a recipe for chronic pain in the feet, knees, hips, or even your lower back.

How to Fix It:

Check Your Stride: Pay attention to how you walk. Your steps should be soft, and your feet should land beneath your hips—not far out in front. Try to roll through each step from heel to toe smoothly without overextending and there should be pressure through the outside of the foot not through your arch.
Invest in Good Footwear: Choose shoes that support your arch type and provide cushioning and shock absorption. Replace athletic shoes every 400–600 kilometres, or when the soles show uneven wear. If you’re unsure about your foot mechanics, consider a gait analysis at a sports store or podiatrist’s office. You could also look at the wear pattern on the bottom of your shoe to get an idea of your general walking gait/mechanics
Go Barefoot (Sometimes): Spending short periods barefoot on safe, flat surfaces can help strengthen intrinsic foot muscles and improve natural gait mechanics. Start slowly—especially if you're used to supportive shoes—and build up gradually.
Stretch and Strengthen: Tight calves, weak glutes, and poor ankle mobility are common causes of poor walking mechanics. Incorporate calf stretches, glute bridges, ankle circles, and foot mobility drills into your routine.

Final Thoughts
Muscle pain doesn’t always start with a big event—it often begins with small, overlooked habits. But the good news? These habits are fixable. With regular posture checks, ergonomic tweaks, movement breaks, mindful sleep positioning, and better walking mechanics, you can significantly reduce unnecessary muscle tension and avoid long-term damage.
If you’re feeling persistent pain or tension, don’t wait—get help early and book an appointment.

The sooner you address it, the easier it is to fix. A combination of daily self-care and professional support (like massage, myotherapy, physiotherapy, or movement coaching) can keep your muscles moving well and pain-free for the long haul.

How do I start and stick to my exercise plan?

8/5/2025

By Ethan Farr, Myotherapist

Starting an exercise plan can be exciting, but sticking to it can be tough. Whether you're a beginner or looking to get back into a routine after a break, it can feel challenging to maintain motivation, avoid obstacles, and keep up the momentum. The good news is, with a little planning and a strategic approach, you can set yourself up for success. Here’s a few tips that I use to help get you started—and stay—on track with your exercise plan.

1. Set Clear, appropriate and Realistic Goals
Before you jump into any fitness routine, it’s essential to know why you want to exercise. Are you aiming to lose weight, build strength, increase flexibility, or just improve your overall health? Understanding your goals will guide your workout choices and help keep you motivated.
Setting up proper goals is a skill and it isn’t as easy as just “lose weight” or “exercise more” to set yourself up for success, make sure your goals are SMART goals:

Specific: Instead of vague goals like "get fit," aim for specific outcomes like "run 3 miles" or "do 10 push-ups."

Measurable: Track your progress with quantifiable milestones, such as "lose 5 pounds" or "work out 4 days a week."

Achievable: Set goals that challenge you but are within your ability to accomplish.

Timed: Give yourself a timeframe. For example, "I will run a 5k in 3 months" or "I will lift 20 pounds in 6 weeks."

By breaking down large objectives into smaller, manageable chunks, you can make steady progress and stay motivated. A tip I would give you is start by making a long term goal. This is usually a goal you want to achieve in a year. This could be something like running a marathon in a year's time or lose 15-20kg and maintain that weight over the year. Once you have this goal in mind make 3 smaller short term goals that over time will get you achieving this broader long term goal. For example if your long term goal is to run a marathon in a year your short term goals could include: 1. Complete 3 runs a week for the next 3 weeks, 2. Be able to run 5km without stopping in 4 weeks time, 3. Ensure I am doing 2 recovery and stretch sessions lasting 20minutes a week for the next 3 weeks. This helps to ensure you stay motivated as it makes each week count and it’s not just something you have heaps of time to get ready for so you can afford to put it off everyday.

2. Start Small and Build Gradually
If you’re new to exercise or even if you have just taken a large break, it’s tempting to dive into an intense routine right away to try and meet your long term goals as soon as possible, but this can lead to burnout or even injury. Instead, start with manageable activities and gradually increase intensity as your body adapts.
For example:

Begin with walking or light jogging if you're starting a cardio routine.

Start with bodyweight exercises like squats, lunges, and push-ups before progressing to weights or resistance bands.

Focus on consistency over intensity. A few short sessions a week is a great way to build momentum without overwhelming yourself.

It's better to come out of a workout happy and with plenty of energy in the tank rather than waking up the next morning to sore to follow your next workout

3. Create a Flexible Routine
Consistency is key, but life tends to get in the way. Having a flexible exercise routine makes it easier to adjust and keep going, even when things get busy.
Here’s how to make your plan adaptable:

Set a weekly schedule: Aim for at least 2-4 sessions per week. Choose times that work best for you, whether that’s early in the morning or after work.

Mix things up: Keep your routine varied by alternating between cardio, strength training, flexibility, and rest days. This prevents monotony and helps target different muscle groups.

Be flexible: If you miss a session, don’t stress—just get back on track the next day. It's more important to stay consistent over the long term than to aim for perfection.

4. Find Activities You Enjoy
One of the biggest hurdles to sticking with an exercise plan is the feeling of dread before each workout. If you’re doing something you truly enjoy, it won’t feel like a chore, and you’ll be more likely to stick with it.
Take some time to explore different types of exercises and find what excites you the most. Whether it’s dancing, cycling, swimming, yoga, weightlifting, or hiking, try to make your workouts something you look forward to instead of something you have to force yourself to do.
If you enjoy a particular activity, you’re far less likely to skip it or give it up. Plus, you can always mix it up to keep things fresh. If you feel like your current routine has become a bit monotonous, try switching it up with something new to reignite your motivation.

5. Track Your Progress
Seeing improvement, no matter how small, can be incredibly motivating. Tracking your progress not only helps you celebrate your wins but also shows you how far you’ve come, even on the days when you feel like you're not making much headway.
There are a few ways you can track progress:

Fitness apps: Apps like MyFitnessPal or Strava can help you track your workouts, nutrition, and overall progress.
Journaling: go old school and keep a simple fitness journal to write down what exercises you’ve done, how long you’ve spent, and any notes about how you felt.
Progress photos: Sometimes, the changes in your body aren’t always visible from one day to the next, but after a few weeks or months, you’ll notice the transformation.

As you track your progress, remember that progress isn’t always linear. Some days will be better than others, and that's okay. Celebrate the small victories—whether it’s an extra minute of cardio, a heavier weight lifted, or the ability to do an exercise you couldn't do before.

6. Focus on the Benefits, Not Just the End Result
While your end goal might be to lose weight, build muscle, or run a marathon, it’s important to focus on the many benefits you’ll experience along the way, such as improved mood, better sleep, increased energy, and reduced stress. When you shift your mindset to appreciate these immediate benefits, the process becomes more rewarding.
By focusing on how great you feel after a workout rather than fixating on the long-term outcome, you'll be more likely to enjoy the journey and stick to your plan.

Sticking to an exercise plan doesn’t have to be difficult, but it does take intention, planning, and the right mindset. By setting clear goals, starting small, staying flexible, and focusing on the process rather than perfection, you can make exercise a consistent and enjoyable part of your life. Remember that progress is personal, and the key is to keep moving forward, no matter how small the steps may seem to be.

Ready to level up your fitness goals? Book a session with Ethan, our expert sports myotherapist and exercise scientist!

Daily Habits That Wreck Your Muscles (and How to Fix Them)

How do I start and stick to my exercise plan?

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