Relief from muscle pain after exercise

Here are some ways to reduce muscle pain after intense exercise.

Pre- and post-exercise nutrition: Eat protein an hour before exercise as a meal or drink. After exercise, eat carbohydrates, healthy fats, fruits, and vegetables.
Hydration: Drink plenty of water to replace lost fluids.
Warm-up: Warm up for 10 to 15 minutes before exercise to warm up your muscles. Do aerobic exercises and stretches. After exercise, walk to bring your heart rate back to normal.
Rest your muscles after exercise
Massage: If the pain is severe, you may need a massage.