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
Massage the sore area gently
Stay hydrated
Do light activity or low-impact movement
Get enough sleep
Use over-the-counter pain relief if appropriate
Eat protein-rich foods
Replenish electrolytes
Avoid overworking the muscle
Elevate the area if swollen
Seek medical care if pain is severe or persistent