Rest the affected muscles
Apply ice for the first 24 to 48 hours
Use heat after the first 48 hours
Take a warm bath or shower
Gently stretch the muscles
Do light movement or easy walking
Massage the sore area
Stay hydrated
Get enough sleep
Use over-the-counter pain relievers if appropriate
Avoid intense exercise until soreness improves
Use a foam roller carefully
Eat enough protein and balanced meals
Seek medical care if pain is severe, persistent, or unusual