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The key cause of post exercise muscle soreness is over training; while the noted ice baths and good old tiger balm will help you need to hold back a little and allow your body to adjust to the intense session, also try to avoid lactic acid as this only ramps up the pain. The fact it is only once a week helps to some degree, allowing you to take part in another activity a a lower intensity. My advice therefore is to avoid creating the soreness altogether (by working too intensely) as apposed to finding ways to control the pain after.

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