Rest the affected muscles
Use gentle stretching
Apply ice for the first 24 to 48 hours
Use heat after the first 48 hours
Take a warm bath or shower
Do light movement or low-intensity exercise
Stay hydrated
Eat enough protein and nutrients
Get adequate sleep
Use over-the-counter pain relievers if appropriate
Try massage or foam rolling
Avoid overworking the sore muscles
Seek medical care if pain is severe, persistent, or unusual