Rest and reduce activity for 24–48 hours
Elevate your legs when sitting or lying down
Apply ice for 15–20 minutes at a time for the first 24–48 hours
Use heat after the first 48 hours if the soreness feels tight or stiff
Do gentle stretching
Take a light walk to keep blood flowing
Massage the sore muscles gently
Stay hydrated
Eat foods with protein, potassium, and magnesium
Use over-the-counter pain relief if safe for you
Wear compression socks if swelling is present
Get enough sleep
Avoid intense exercise until the soreness improves
See a doctor if the pain is severe, sudden, one-sided, swollen, red, warm, or lasts more than a few days