By Dave Patania

Question: I am in my 40s and an avid exerciser. I have a few nagging injuries that flare up now and then. My husband tells me to stop exercising, but I will feel horrible if I stop. What should I do?

A: I definitely don't want you to stop. You can overcome these "flare-ups" and still stay fit. Unless you are under doctor's orders to stop exercising, I suggest you go on a maintenance program.

You can better deal with - and even overcome - many nagging injuries by adhering to a routine of always allowing ample time, five to 10 minutes, to warm up your body before exercising and another five to 10 minutes for a cool-down and stretching after exercising.

If there are places on the body you know are going to become sore as a result of a tough workout, ice those areas for no less than 10 minutes and no more than 20 minutes after the workout. (See a physician if the pain lasts more than a week.)

I had shoulder surgery in 1997 to repair an old football injury. From the day I had my last physical therapy session, I have never exercised without properly warming up, stretching and doing my shoulder exercises before and after each session. When my shoulder gets sore from a tough training session, I ice it as soon as I get home from the gym.

Warming up the body gets blood flowing to the muscles, joints and connective tissue and prepares them for activity. I see people come into gyms, get dressed, and then go right into their exercise routine. Nine times out of 10, those people will suffer an injury due to improper or insufficient warm-up and stretching. These injuries aren't usually catastrophic, rather injuries that develop over time.

Q: At what height should I set the handlebars on my exercise bike? If I have them too low, my lower back starts to hurt.

A: Bar positioning is correlated to comfort, so set your bar positions at angles most comfortable for you. It may take a few trial-and-error workouts with various bar heights and positions to find the best ones.

Generally, when sitting upright on the bike seat, your arms should be extended with a slight bend in the elbow for optimum comfort and fit. Set the seat so there is a slight bend in your knee when your foot is on the pedal at its lowest position during the pedal stroke.

This will ensure a strong, efficient pedal stroke, comfort and safety for your lower back and knees.

Contact certified personal trainer Dave Patania by e-mail: davpatania@aol.com.