Dealing with Post-Activity Pain: Any Tips?

Does anyone else get awful pain the day after doing something active? I went to a protest + march yesterday. I thought i’d be able to walk for about an hour but I was wrong. I woke up today and had the worst pain in my hips. My shoulder are also hurting really bad (I was holding a sign). I guess i’m more complaining than asking a question, but does this happen to you guys too? How can I still do the things I want to without waking up the next day in pain?