Rest the sore muscles
Do light movement or active recovery
Stretch gently
Apply ice for the first 24 to 48 hours if needed
Use heat after the first 24 to 48 hours
Take a warm bath or shower
Stay hydrated
Eat enough protein and carbohydrates
Get enough sleep
Massage the muscles gently
Use a foam roller carefully
Avoid overtraining the same muscles
Take over-the-counter pain relief if appropriate
Seek medical help if pain is severe or persistent