You can stretch when you are sore. In the meantime, don't exercise the same muscle with the previous load. During the recovery period, you should insist on stretching muscles to speed up the local blood circulation of muscles, drive more nutrients into muscles, speed up muscle recovery and relieve pain.
This period is mainly to let the muscles recover. Even if you exercise, it is to stretch your muscles and speed up your recovery. Don't stimulate your muscles with heavy objects. Muscles need enough time to grow and recover. If it is muscle soreness that can be felt immediately after exercise, this symptom can generally be relieved soon, which is called acute muscle soreness.
If you wake up the next day after exercise, it often takes several days to gradually disappear. This kind of soreness is called delayed muscle soreness, and the causes of these two kinds of soreness are not the same.
Lactic acid is the influencing factor of acute muscle soreness. When people do strenuous exercise, the decomposition of muscle glycogen is accelerated and the oxygen consumption is increased, so that the muscle is temporarily in a relatively hypoxic state. At this time, muscle glycogen can be converted into lactic acid by pyruvate and stored in muscle, and the muscle containing lactic acid will contract, thus squeezing blood vessels, blocking blood flow and causing muscle pain.
However, lactic acid will be completely excreted within 1-2 hours after stopping exercise, so acute muscle soreness will not last long. Delayed muscle soreness is caused by muscle fiber injury, which generally reaches its peak 24-72 hours after exercise. Strong soreness may mean wrong movements or overtraining.