It's very common for runners to experience muscle soreness or stiffness 24-48 hours after running or other exercise, especially if you're new to running or have made an increase in distance or intensity. This delayed onset muscle soreness (DOMS) will go away on its own after a few days, but here are some tips for dealing with it in the meantime.
Try some ice.
Don't take off from exercise completely -- that may actually make your recovery longer. Active recovery works best. Just make sure you avoid vigorous activity until the soreness has subsided.
Do your warm-up.
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Go for a massage.
Some research has shown that massage can help ease DOMS, so you can go for a professional massage or try doing some gentle massage your muscles with your hands or a massage tool such as a foam roller or Stick.
Don't ignore lingering pain.
If your pain lasts (or gets worse) longer than about 7 days, make sure you check in with doctor.