The next day after exercise muscle soreness, you can use the following methods to relieve: first, repeated stretching of sore muscles, stretching 10-20 times that day, each stretch for at least a minute, can make muscle soreness, tension symptoms significantly relieved. Second, local heat treatment, the use of hot water bags, hot towels, continuous hot compresses on the tense, spastic muscles, each heat compress 30 minutes, eight times a day, can quickly relieve muscle tension, soreness symptoms. Third, massage therapy with manipulation of the muscles can improve muscle spasm, relieve muscle soreness, accelerate blood circulation within the muscles, which is beneficial to muscle recovery. Fourth, strengthening nutrition, especially the intake of substances such as beef and milk, can improve the symptoms of muscle soreness and also promote muscle growth.