Experiencing Soreness

15 Ways to Prevent and Heal Muscle Soreness
1) Adequately hydrate yourself
2) Front-load your nutrition
3) Get plenty of sleep the night(s) before
4) Warmup properly
5) Regulate your training intensity
6) Shake off the tension between work periods
7) Establish a cooldown ritual

Things you can do after your training session
8) Get adequate post workout nutrition
9) Eat one full meal no more than 2 hours after training
10) Perform active recovery frequently
11) Take a hot/cold shower
12) Take an Epsom salt bath or soak in a hot tub
13) Ice your muscles
14) Get a massage or massage the sore areas yourself
15) Avoid activities that cause pain