Hi welcome to HCM Swelling and pains in any part of body , after cunches or over exerting exercises, right in the begining , is normal . Start your work out slowly and increase gradualy . As you just started working out in gym , You should not over do right from the begining as it is likeky ,you may damage your muscles . Exercising while dehydrated can cause greater damage to muscles and reduce the body’s ability to repair itself . A balanced diet which include all essential nutrients is equally important . Lemon juice with warm water helps a lot in energising . .Deep breathing is a potant tool to oxigynising the body . Turmeric powder a level spoon with hot milk with BF and , at bed time is great .antioxidant & healing agent for swelling and alley pains . I would like to suggest you to take 1-2 days rest , do deep breathing Avoid processed foods carbs , sugar , fried ,fast foods , Tea , coffee ,alcohol and smoking , stress , sleeplessness and Constipation all will produce biochemical and metabolic conditions in your body that will decrease your immunity. So avoiding is definitely the first step in the right direction to detoxing the body, boosting the immune system . Check with your doctor before restarting an exercise . Hope this helps solves your query .Take care .All the best .Get well soon. Don t hesitate to come back in case of any further query .