Muscle Ache and soreness are relatively common among fitness enthusiasts, young healthy and active individuals. This is usually part of body and muscle training which is usually part of healthy muscle building and toning. Among the recommendations that have some level of evidence is as below

Get adequate sleep at least 7 hours

Self-myofascial release Foam Roll

Active Recovery-Gradual Weight training

Adequate Micronutrients including essential amino acid, Fish Oil Omega 3

Cyrotherapy immediate after a workout and Sauna Bath on rest days

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