by Wendy Lafond

Created on: October 15, 2008   Last Updated: October 30, 2008

Before beginning any workout routine you should take a trip to your doctor's office, so he can help you prevent workout injuries . Your doctor can give you a simple exam to ensure that your body is in good working condition and help you to determine the best routine to start with. That is a good time to set your first goals, as your doctor can assist you with realistic planning.

If your routine is to include running, jogging or walking it is important to have the proper footwear. There are three basic types of feet. High arches are known as supinator. This type requires a curved or semi-curved sole with good stability features on the outside, to help alleviate the outward rolling of the foot which can lead to sprains and other injuries. Flat feet are known as pronator. This type requires a shoe with motion control, a relatively flat sole and firm support on the inner side of the insole, such as an over-the-counter insert, to help lessen to opportunity for an inward roll of the foot as it lands. In between types are neutral. This type requires a combination of cushioning and support along with a semi-curved sole.

Stretching exercises are an important part of a good fitness routine, but knowing when to do them is just as valuable. Stretching cold muscles can actually lead to more injuries than no stretches at all. A 10 to 15 minute warm-up before hand can alleviate this risk and add to the benefit of your workout. Stretches are most effective at the end of your routine, as they help to disperse the lactic acids that build up in your muscles during strenuous activities, but they are also important between warming up and exercising.

Your warm up should correlate directly with the exercises you are going to be doing. A slow walk to build up to a brisk walk or a brisk walk preceding jogging. If you are going to be weight-lifting, start with lighter weights. Jumping jacks can proceed any workout.

The two most common reasons for workout injuries are overuse and repetitive use of muscles. This can lead to tendinitis, constant muscle pain, Achilles tendon injuries, and more. Goal setting is an important part of an exercise regimen. It will not only keep you from overdoing your routines, it will also assist with varying your exercises. If you run a treadmill one day, you may want to lift weights the next time you work out. This will allow the first set of muscles to rest as you work the second set. Even the muscles that get used in both sets of exercises will be used differently and it will reduce the chance of strain.

Workouts can be done everyday as long as you give yourself time to rest and you are not experiencing pain. The old adage "No pain, no gain" is false, pain equals injury. A small amount of discomfort is to be expected as you workout and build muscles that may have had too much rest, but if you take it to the point of pain, you will probably be going to visit your doctor very soon.

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