So you're well on your way to adding physical activity as a regular part of your lifestyle. Great! Unfortunately, an injury got in the way. Now what do you do? When should you see a doctor? Do you need to stop exercising?

These tips are not meant to be a substitute for medical advice. Do not hesitate to call your doctor with any questions or concerns you may have about exercise injuries. It may be a good idea to get a medical check-up before you start an exercise program.

The most important tip is to listen to your body as you know it best. Monitor your level of fatigue, heart rate, and physical discomfort throughout your workout.

Seek immediate medical attention.

One of the most serious, but rare, problems that can occur during exercise is a heart attack. In fact, the risk of sudden cardiac death associated with moderate to vigorous exertion in women is 1 per 36.5 million hours of exertion! For men it's 1 sudden death per 1.5 million exercise episodes! It's clear that the risk of not exercising is much greater than the risk of doing it, so get out there and do it!

• Know the signs of a heart attack: Any of the following symptoms may be signs of a heart attack and 911 should be called immediately.

• Pain or discomfort in the chest or other areas of the upper body (including one or both arms, back, neck, jaw or stomach)
• Severe shortness of breath
• Sweating
• Dizziness
• Lightheadedness
• Nausea or vomiting

• While chest pain or discomfort is the most common sign of a heart attack, women are more likely than men to experience some of the other common symptoms, such as shortness or breath, nausea/vomiting and back or jaw pain.

Take it easy!

Some of the most common sport injuries are strains and sprains. These usually occur from overuse or overextending yourself during a workout.

Sprains: Injuries to ligaments, the tough bands connecting the bones with in a joint. Stretching ligaments past their limit can create tears in the ligaments.

Strains: Injuries to muscle fibers or tendons, which anchor muscles to bones. These are commonly called pulled muscles, because over-stretching or overusing a muscle causes tears in the muscle fibers or tendons.

What should you do about sprains and strains?

• Pain and swelling are the first symptoms that something is wrong. These can occur over repeated use, or after a specific incident.

• If you have any of the following you should see a doctor for further diagnosis.
  1. If you think the bone is broken or a joint is dislocated.
  2. If there is numbness or tingling associated with the injury.
  3. If the injured part of the body is cold and discolored.

• To treat a strain or sprain at home remember R.I.C.E.
  1. Rest the injured part.
  2. Ice the injury. This will limit the swelling.
  3. Compress the injured area. Use an elastic (ace) bandage to wrap the injured area. Make sure not to wrap the bandage too tight.
  4. Elevate the injured area. Use pillows or blankets to prop-up the injury area to help reduce swelling.

• If the injury doesn't improve after 2 days you should visit your doctor.

Don't stop now! Keep working on your fitness goal!

While you're working out if you experience slight muscle pain or cramping, slow down and drink some water. Usually this means you're dehydrated. Slow down and when the pain goes away you can start right up again with the work out. If the pain becomes more severe stop exercising.

Muscle soreness is common when you begin a new fitness routine, especially 24 to 48 hours after a workout. If you keep with exercise this will lessen, so keep at it!

Watch out for overtraining!

One of the mistakes that beginners and seasoned exercisers alike make is overtraining. Overtraining occurs when you do too much. You might start or increase too quickly or do so much that your body breaks down and you don't leave enough time for recovery.

Symptoms of overtraining are loss of strength, speed, endurance, or other elements of performance, loss of appetite, inability to sleep well, chronic aches and pains or soreness, chronic colds or respiratory infections, overuse injuries like tendinitis, unusual fatigue, occasional increase in resting heart rate, irritability, or you just don't feel like exercising anymore.

If you have any of these and it's from overtraining and not a medical problem (check with your doctor if you're unsure), then you will need to take a break. Generally 7-10 days will do it, and then you will come back stronger when you start again.

Again, if you have any questions or concerns your doctor is the best source of information. Remember stick with physical activity and you'll see benefits!

This article about health and wellness was written by HHPC and reviewed by our Health Advisory Board.