Exercise is that delicate balance of pushing the body hard but not breaking it.
I know that as soon as I get a twang of pain I slow right down straight away.
When caught in those first few seconds you can usually steer clear of major damage.
Real serious injuries occur when we ignore those early warns and keep pushing the pain barrier.
In my early days of exercise I ignored the pain caused by my thongs interacting with sweaty feet. In those early days I thought thongs were okay footwear for exercise...this event showed me the wisdom of buying a reasonable pair of walking shoes and good thick socks!

Had mega blisters on my toes that slowed my walking exercises for a while until they healed.
Learnt to listen to my body after that!
One thing that I did find helpful was to use those first small twangs to find my way around the problem.
For example; if I'm running along and suddenly feel a small jab of pain in some part of my foot - I would slow pace down and try to consciously place my foot in a new gait. I would shift the weight around and use another part of the foot to take the stride.
Once I found a place that felt alright I would slow assume normal speed.
By this method I was often able to avoid serious hurt and managed to work through those early warning signs.
Another thing I also found useful is to start my exercises slowly.
Finding the rhythm is more important than belting out of the blocks.
When I start my run, for example, I'm travelling at a speed that would make a snail competitive.
I'm far more interested at that stage to get my feet placement, running stride and arm swing right.
Once they are feeling comfortable (usually after a couple of hundred metres) I'm ready to go harder.
The fastest part of my run is always the last few hundred metres.
This is when I'm right in the rhythm and the style is cruising real naturally.
Down to 61kg...good to see you still moving forward.

Keep going!
Kim