How to prevent muscle soreness?

Sore muscles after physical activity are known as delayed onset muscle soreness (DOMS). It is common to get muscle sore when:

(1) Beginning a new exercise programme
(2) Increasing the duration or intensity of your regular workout
(3) Changing your exercise routine

When muscles are required to work harder than theyre used to, or in a different way, it is believed to cause microscopic damage to the muscle fibres, resulting in muscle soreness or stiffness. DOMS is often mistakenly believed to be caused by lactic acid build up, however, lactic acid is not involved in this process.

Can DOMS be prevented? There are ways to minimise soreness, by doing the following:

(1) Starting any new activity programme gently and gradually. Allowing the muscle time to adapt to new movements should help minimise soreness

(2) Exercising with warmed-up muscles will reduce your
chance of injury and improve your performance. However, there is little evidence that warming-up will be effective in preventing DOMS

(3) While stretching has many benefits, there is currently no evidence that stretching before or after exercise helps to reduce or prevent DOMS

People usually start experiencing muscle soreness one or two days after the exercise. It usually lasts three to five days and it doesnt need any treatment. However, this sort of muscle pain should not be confused with any kind of pain you might experience during exercise, such as the acute, sudden and sharp pain of an injury, such as muscle strains or sprains....