I recommend no matter what your sport or activity to warm up the muscles you’ll be using before you start your workout with dynamic movements. You can borrow some exercises from a polymeric type workout but lower the intensity to about 60-70%. This will allow the fluids in the muscles and surrounding tissues to increase in volume, lubricating tissues that should slide easily over one another and increasing flexibility in the muscles to avoid a strain.
Many people suffer from chronic muscle pain, from athletes to office workers, and are not aware of the source of their pain. The truth is there are many reasons for muscle pain, from diet, to dehydration, to what seems more obvious- musculoskeletal injuries. Let's look at injuries as a source of mysterious muscle pain, which is often the case even when you’re not aware of how or when they happened.
"What’s an adhesion?" you may ask. Adhesions are fibers of inelastic tissue that stick small tears in muscle or connective tissue back together after an injury but can also form from inactivity and limiting range of motion (ie. sitting at a desk, then in a car, then on a couch for years on end).