Your muscles grow based on the stress of your normal routine, however, if you push your muscles beyond those limits it can cause Delayed Onset Muscle Soreness. No matter how conditioned your body is you always have limits and an unexpected fall or twist can cause serious damage. It is good when exercising to push yourself but not to the point of acute pain.
To treat Delayed Onset Muscle Soreness it is important to rest the affected area and apply ice to reduce swelling. Using an ibuprofen or acetaminophen to reduce pain is also recommended. Massaging the affected area is also a way to help relieve pain but you should avoid any strenuous activity with the muscles.
The best way to prevent Delayed Onset Muscle Soreness is to take new routines and activities slowly and cautiously. Muscle soreness is healthy in many cases but any acute pain should be treated with care. Properly stretching before an exercise can be key in avoiding pain. Do not try to push through the pain, and instead use methods such as foam rolling to take care of your sore muscles and allow them to rest. You will be able to grow strong with time and keep your muscles healthy at the same time by giving them the time they need to heal properly.