Rest the affected area
Apply ice for 15–20 minutes at a time
Use heat after the first 24–48 hours if it feels better
Gently stretch the sore muscles
Do light movement or low-impact activity
Stay hydrated
Get enough sleep
Take over-the-counter pain relief if safe for you
Massage the area gently
Avoid overusing the sore muscles
Eat enough protein and balanced meals
Use compression if swelling is present
Elevate the area if it is swollen
Seek medical care if soreness is severe, persistent, or worsening