What is the reason for foot pain after square dancing and feeling so tired?

What is Delayed Onset Muscle Soreness (DOMS): practicing today, aching tomorrow!

DOMS performance: pain pain, wood.

Principles and causes: muscle fiber microfiber damage + inflammatory response + metabolite accumulation + nerve endings pumping, etc.; infrequent practice + overload.

Prevention: warm-up + relaxation + massage + nutrition + take it easy + training cycle.

Relief: low intensity exercise, hot baths, massage, supplementation, and deadheading.

Correct perception: a defense signal, moderate muscle growth, transition will regress.