Rest and avoid strenuous activity
Apply ice for the first 24 to 48 hours
Use heat after the first 48 hours
Elevate your legs when resting
Gently stretch the affected muscles
Do light walking or easy movement
Massage the sore areas lightly
Stay hydrated
Eat enough protein and electrolytes
Take over-the-counter pain relief if safe for you
Use compression socks or wraps
Get enough sleep
Warm up before exercise
Cool down after exercise
Reduce workout intensity until soreness improves
Seek medical care if pain is severe, swelling is significant, or soreness does not improve