I have been experiencing similar injuries myself. After talking to several trainers and physiotherapists, I found out that the problem is my sedentary life styl

I have been experiencing similar injuries myself. After talking to several trainers and physiotherapists, I found out that the problem is my sedentary life style. If you spend your entire day sitting in front of a desk, the muscles in your body becomes less flexible and weaker. This effect is hard to reverse by exercising alone. (9 hours of sitting on a chair vs. 1 hour of exercise) For a person who lives this kind of lifestyle , you need to have much longer warmups, do a lot of stretching (even on resting days and in the office), and most of all, try to change the sedentary lifestyle by working standing up / walking (walking desk) and stretch every few hours. And a final comment, sitting on the couch all the is the worst thing you can do. Don't give up on exercise, even if it's just walking. (you'll be surprised how difficult a fast paced 10 mile walk can be!)