Rest the affected muscles
Use gentle movement or light stretching
Apply ice for the first 24 to 48 hours
Use heat after the first 48 hours
Stay hydrated
Get enough sleep
Try a gentle massage
Use over-the-counter pain relief if appropriate
Avoid intense exercise until soreness improves
Eat enough protein and nutrients
Take a warm bath or shower
Elevate the sore area if swollen
Seek medical care if pain is severe, persistent, or unusual