Rest the affected muscles
Sleep enough
Drink plenty of water
Eat a balanced meal with protein and carbohydrates
Do light movement or active recovery
Stretch gently
Use a warm bath or heating pad
Apply ice if there is swelling or sharp pain
Massage the sore area
Reduce workout intensity until soreness improves
Warm up before exercise
Cool down after exercise
Increase training gradually
Use proper form during exercise
Take over-the-counter pain relief if appropriate and safe
Stop exercising and seek medical care if pain is severe, persistent, or unusual