Soreness
Soreness after a workout is natural. This means there are microscopic tears in your muscles, and they are being repaired. The repairing process is actually how muscles are grown. If the pain is too much, you can take Painkillers
Cramps:
Cramps are caused by a miscommunication between the nerves and muscles.
What to do for Cramps:
-Stay hydrated
-Do light stretches before a workout, after a workout, and before bed
-Make sure you get enough electrolytes
-Take warm showers/baths