After a shoulder injury, you must wait until it is healed before doing any action involving the shoulder joint. Otherwise it will become an old wound, which is very troublesome.
Methods to prevent muscle soreness are:
1, do muscle stretching before and after fitness, mainly static stretching.
2, must be the principle of step by step, whether it is weight or training intensity, for beginners, there is no weight-bearing exercise, or muscle pain, let alone weight, no matter how much weight you can lift, you should start from zero intensity and slowly add.
3. Supplement protein and carbohydrates for muscle repair after exercise.