Warm up before exercise
Cool down after exercise
Stretch gently after workouts
Stay hydrated
Eat enough protein
Eat balanced meals with carbohydrates and healthy fats
Get enough sleep
Use light active recovery
Apply ice for acute soreness
Use heat for tight muscles
Try foam rolling
Massage sore muscles
Increase workout intensity gradually
Rest the affected muscle groups
Take over-the-counter pain relief if appropriate
Maintain consistent exercise habits