Muscle strain and soreness is more likely if

When you don't exercise enough, don't exercise at all  or if you just don't exercise properly. This is because the muscles need training and if they are not used in a while, then will get the idea that they are not needed. that is why, when exercising, the body needs to be pumped up so that the muscles are too.   

If you exercise or are active without stretching before hand

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True it's the strategy