Rest the sore muscles
Do light movement or gentle walking
Apply ice for the first 24 to 48 hours
Use heat after the first 24 to 48 hours
Stretch gently
Massage the affected area
Stay hydrated
Eat enough protein and balanced meals
Get enough sleep
Take over-the-counter pain relief if needed and safe for you
Reduce workout intensity until soreness improves
Warm up before exercise
Cool down after exercise