1. Rest: Give muscles enough time to rest and recover. Avoid activities that cause pain, so as not to further damage muscles.

2. Hot compress and cold compress: Hot compress can promote blood circulation and relieve muscle tension and pain. Cold compress can reduce inflammation and swelling. Use hot compress and cold compress alternately as needed, each time 15 to 20 minutes.

3, light exercise and stretching: some light exercise and muscle stretching help to improve blood circulation and relieve muscle pain and stiffness. But avoid excessive exercise, so as not to aggravate the pain.

4. Massage: Gently massage the painful muscle area with fingers or massage tools, which helps to relax muscles, relieve pain and promote rehabilitation.

5, supplementary nutrition: appropriate supplementary nutrition can help muscle recovery and relieve pain. Ensure adequate intake of protein, vitamins and minerals to support muscle repair and growth.