Hey,

You need to take a look at trigger points

this site will show you where the pain map of the relevant trigger points are located.

You will need to massage out these points and take a look at the excercise you are doing in the long term to prevent them reoccuring.

Good luck with your training and getting rid of your trigger point pain.

YW

You’ve to listen to your body, you’ve to go easy whenever you’ve pain.
try to jog instead and walk whenever you feel pain.