Sore and stiff muscles known as DOMS (Delayed Onset Muscle Soreness), occur due to temporary muscle damage and inflammation which are in the process of healing and growing stronger. You will normally have a pain free period of 12-24 hours and muscle soreness peaks between 24-72 hours.
You should avoid adding further stress to these muscles by doing more strenuous exercise. However light movements can offer some relief by promoting blood flow to the muscle tissue. Once the soreness goes, it is ok to exercise again.
Some tips to help ease sore muscles:
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