How can i prevent receding gums and sore gums?

Prevention: The most effective way is proper cleaning and maintenance. See a dental professional.

Multifactorial: While aggressive brushing is always blamed for gum recession. But often is is several things: if the tooth root is very close to the outside of the bone, recession is common. Combined with thin gums and hard brushing is a recipe for recession. The best choice s to move the tooth roots to the center of the bone. Doing grafts without addressing root position is like butting the "cart before horse".

Routine dental care: Proper dental hygiene and the required dental care your mouth needs will help prevent those. Hard brushing, aging, and clenching/grinding can also cause gums to recede.