Rest the affected muscles
Use light movement or gentle stretching
Apply ice for the first 24 to 48 hours if needed
Use heat after the first 48 hours if it feels better
Drink plenty of water
Eat enough protein and balanced meals
Get adequate sleep
Use over-the-counter pain relief if appropriate and safe for you
Massage the sore area gently
Take a warm bath or shower
Reduce workout intensity until soreness improves
Warm up before exercise and cool down afterward
Increase exercise intensity gradually
Seek medical care if pain is severe, swelling is significant, or soreness does not improve