transgender
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If you are looking for a more secure and safe trans space, we suggest you visit https://hexbear.net/c/traaaaaaannnnnnnnnns. While we will try our best, lemmy.ml/c/transgender is far more open to the fediverse, and also to trolls. One of the site admins of lemmy.ml, nutomic, is also a transphobe, while hexbear is ran mostly by trans people and has a very active trans community.
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Unfortunately, pain is normal. You're exercising muscles in ways you may never have before. And like any muscle weak from disuse, it's going to hurt. Some pain is normal, but you don't want to push yourself until you strain something. For loosening up, you could try standard vocal warmup techniques. Being hydrated and drinking soothing warm beverages can also help. Tea with honey is a good one.
If your throat is still hurting after practice, you could try taking an OTC pain killer. Maybe ibuprofen would work well. But I would not recommend taking pain killers before practice. You don't want to push yourself so hard you might "sprain" something, and pain is meant to keep you from passing that threshold. But, after you've practiced, if your throat is still sore, you might consider pain medication then.