What Hurts & What Have You Been DoingTake a quick inventory of what's hurting and then write down what you've been doing the last couple of weeks (the writing down part is important so don't skip it). Have you been running daily but not stretching after workouts even though your hips or knees are killing you? Does your weights routine consist mostly of two moves and not much else or are you working primarily one body part or one type of exercise (running, yoga, weights)? SolutionTake a look at your weekly schedule and be honest about how unbalanced your workout is then come up with a plan that includes exercises for all body parts and that also addresses all aspects of fitness including cardio endurance, flexibility, full body strength, mobility, balance, fatloss, and especially fun.
Address The Pain Before Starting New Workouts
The thing about overuse injuries and imbalances is that they don't go away unless you correct them. If you've been biking, running, or doing tons of hiking and your low back and knees are killing you then it's time to stretch the tight areas then work on strengthen your weak areas. If your arms or shoulders hurt from doing tons and tons of heavy curls or presses then it's time to take a week to let those muscles recover and to come up with a more balanced plan that works your entire body. When your body is in balance you can do just about anything without pain.
Keep The Pain Away With Change & Variety Find a handful of workouts that you can do each week that include a variety of exercises for all body parts and that train all areas of fitness. The more variety the less chance of injury. The added bonus is that you'll get more fit in less time. Change up your workouts every 2-3 weeks this way your body won't experience overuse injuries from doing the same thing day in and day out. You'll get much better fatloss and fitness results when you switch out workouts every couple of weeks.
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