It's is ok to exprence minor soreness after workout, but it's not a good sign to exprence unbearable soreness, which interrupts ur regular day to day activities. Soreness after exercise is known as Doms delay on set muscle soreness, During the workout you exprence ecentric and concentric movement of ur muscle fibre, During the eccentric movement which is the lowering of the resistance towards the gravity should be controlled because over Streaching ur muscle in a uncontrolled manner like sudden jurks will over stretch the muscle which leads to injury, Their is lots of diffrent between soreness and injury.To minimise the soreness you shuld perfome cool down exercise like including aerobic activity and stretches after your workout.steaches help in allintment of your muscle fibre and cardio help in flushing way your Latin acid from your blood streams.