Top 4 Beginner Workout Injuries to Look Out For

Man and woman running outdoors

Starting a New Workout Routine? Here Are the Top 4 Injuries to Look Out For!

A new workout routine is an excellent way to get in shape and improve your overall health. However, a lack of stretching, incorrect form, or wearing unsupportive footwear can lead to injury, especially in beginners. Check out the list below and find out how PowerStep® athletic insoles can help you prevent common exercise injuries.

Man placing athletic shoe insole into gray shoe

Is It Normal for Your Body to Hurt When You First Start Exercising?

Sore, achy muscles are normal when you first start exercising. As you work out, small tears form in your muscle fibers and rebuild over time, which ultimately increases muscle strength. As a byproduct of muscle use, lactic acid builds up in the muscles, causing delayed onset muscle soreness or DOMS, a normal part of the recovery process.

As you exercise, you might also feel a fullness or burning sensation in the muscles you’re training. This is also normal, but be sure to avoid pushing yourself too far and pulling a muscle.

Muscle soreness may feel excessive if you aren’t used to working out, which is why you should always ease into a new workout routine. Consider using a natural pain reliever such as Doctor Hoy’s Natural Pain Relief Gel to help soothe muscle soreness, aches, and pains.

What are the 4 Major Exercise Related Injuries?

Besides the usual muscle soreness we get from strength training, there are several other causes of pain from working out. Whether you plan on training for a 5k or trying out for an intramural soccer league, here are the four most common workout related injuries to look out for when starting a new workout routine.

Shin Splints

Medial tibial stress syndrome, known as shin splints, is one of the most common injuries among people starting a new workout routine. Usually caused by overuse, shin splints are common in running and high-impact sports. Symptoms include dull or sharp pain in the shin or front leg.

Person in running shoes holding onto their shin

Shin splints are preventable and treatable. Using athletic shoe insoles, gradually increasing your running time, and stretching before a workout can protect you from shin splints.

PowerStep® PULSE® Performance running insoles stabilize your feet, ankles, and legs, reducing the impact on the shin bone, and preventing shin splints. The UltraFlexx Foot Rocker is an easier way to stretch before heading to the gym, strengthening the muscles, ligaments, and tendons in your lower leg and foot.

Plantar Fasciitis

The plantar fascia is a tough band of connective tissue in the sole of your foot the supports and makes up the arch. Putting too much stress on the feet through overuse may result in inflammation and plantar fasciitis, causing pain in the arch and heel. The injury is treatable through resting, cold compresses, and NSAIDs.

Woman holding arch and heel of foot

Plantar fasciitis is a workout foot injury that tends to recur without preventative measures. One of the best ways to prevent and treat plantar fasciitis is using insoles. PowerStep PULSE Performance and PULSE thin insoles are designed to absorb shock, support the arch, and help decrease plantar fasciitis pain.

Achilles Tendinitis

Achilles tendinopathy is a condition that results in pain and stiffness in the Achilles tendon, which connects the calf muscle to the heel bone. This condition is often caused by overuse and repetitive stress on the tendon usually during exercise.

Person pinching their Achilles tendon

Symptoms include pain and tenderness along the Achilles tendon and heel, ankle stiffness, and weakness while on the toes of the affected leg. Warming up with a good stretch routine as well as wearing supportive shoe insoles can save you from having to put a pause on your workout plans.

Ankle Sprain

Ankle sprains are the most common sports injury. Ankle sprain occurs when one or more ligaments in the ankle joint are traumatically stretched or torn. You might find yourself with a sprained ankle from wearing open back shoes, running on an uneven surface, or landing awkwardly on your heel when jumping.

Illustration of an unsupported foot and ankle vs a foot supported using PULSE

Symptoms include pain, swelling, bruising, and tenderness in the ankle joint. Resting, icing, and elevating your foot are some treatment options as well as physical therapy and over-the-counter pain medication. PowerStep’s clinically proven arch shape and deep heel cradle work to prevent ankle sprains by aligning the foot and ankle, improving mobility and foot function.

Prevent Injuries with PowerStep Orthotics

The most common cause of exercise related injury is wearing shoes that don’t provide the right kind of support for your feet. Designed by runners for runners, PowerStep PULSE athletic and running insoles are the perfect addition to your tennis shoes, cross trainers, running shoes, and even low-profile shoes like cleats and spikes.

They provide superior motion control and targeted cushioning that absorbs shock to reduce stress on the feet, ankles, and other joints. Plus, the PowerStep arch shape and deep heel cradle support your every step to relieve and prevent injuries while stabilizing the foot and ankle. Start your new workout routine safely with PowerStep orthotic insoles.


Buchanan BK, Kushner D. Plantar Fasciitis. StatPearls. Published online May 30, 2022. Accessed November 14, 2022.

Herzog MM, Kerr ZY, Marshall SW, Wikstrom EA. Epidemiology of Ankle Sprains and Chronic Ankle Instability. J Athl Train. 2019;54(6):603. doi:10.4085/1062-6050-447-17

Li HY, Hua YH. Achilles Tendinopathy: Current Concepts about the Basic Science and Clinical Treatments. Biomed Res Int. 2016;2016. doi:10.1155/2016/6492597

Líška D, Andreánsky M. Medial Tibial Stress Syndrome. Rehabil Fyz Lek. 2022;28(1):32-36. doi:10.48095/ccrhfl202132

Schuitema D, Greve C, Postema K, Dekker R, Hijmans JM. Effectiveness of Mechanical Treatment for Plantar Fasciitis: A Systematic Review. J Sport Rehabil. 2019;29(5):657-674. doi:10.1123/JSR.2019-003