7 WAYS TO REDUCE MUSCLE SORENESS
1. EAT MORE PROTEIN - This one is the most important by far. Do it.
2. WARM UP AND COOL DOWN PROPERLY - No one likes warming up and cooling down. Suck it up.
3. LIGHT STRETCHING - do this before bed to improve sleep as well!
4. ROLL OUT - Use a foam roller + lacrosse ball. When you find tender/sore spots hold for at least 30 seconds and breathe deeply.
6. TAKE A REST DAY
7. CUT BACK ON ALCOHOL - Alcohol severely inhibits recovery.