Experts offer tips on exercise injuries

Pounding the pavement

What hurts? The sole of your foot and heel are tight and tender.

Here's why: With overuse, the connective tissue that runs the length of your sole can become inflamed or suffer microscopic tears.

Feel better: Sit in a chair and place a cold can of soda on its side on the floor in front of you. Put your foot on top of the can and, applying medium pressure, roll it back and forth.

Your new game plan: Buy shoes with arch support; women with high arches are especially prone to this injury. And cut down the mileage until your foot feels better.

Spinning your wheels

What hurts? You feel a grinding in your knees as you pedal; later, they swell.

Feel better: The key to knee health is strong quads. Strengthen these muscles by doing wall squats with your knees bent 60 degrees.

Your new game plan: Check your form. Your foot should pedal pointing forward.