Warm up before exercise
Cool down after exercise
Stretch gently after workouts
Increase workout intensity gradually
Stay hydrated
Eat enough protein
Eat a balanced post-workout meal
Get adequate sleep
Use light movement or active recovery
Apply ice for acute soreness
Use heat for stiff muscles
Try massage or foam rolling
Rest the sore muscle groups
Avoid overtraining
Maintain good exercise form
Take over-the-counter pain relief only if appropriate and directed by a healthcare professional