Rest the leg and avoid activities that worsen the soreness
Apply ice for 15 to 20 minutes at a time during the first 48 hours if the soreness is from strain or overuse
Use heat after the first 48 hours if the muscles feel tight
Elevate the leg when resting
Gently stretch the affected muscles
Do light walking or easy movement to reduce stiffness
Massage the sore area gently
Stay hydrated
Eat enough protein and electrolytes
Wear supportive shoes
Use over-the-counter pain relief if safe for you
Reduce exercise intensity until the soreness improves
Warm up before activity and cool down afterward
Seek medical care if there is swelling, redness, severe pain, numbness, weakness, fever, or trouble walking