To help prevent soreness in the future, and alleviate some of it now try:
1. Warming up for 5-10 minutes and cool down for at least 5 minutes.
2. Stretching after a warm-up, during your workout, and after you are done.
3. Staying active. The more your muscles move, the faster they will recover from exercise and soreness.
4. Foam rolling at the end of a workout. It creates blood flow, which has been shown to decrease muscle soreness
5. Massaging the affected muscles.
*Cold baths and pain relievers can also help in some extreme cases of soreness.
Training through mild soreness is unlikely to be a problem, and the workout itself will even help to relieve the DOMS, at least for a short while.
Extreme soreness, on the other hand, is a sign that you’ve gone too far and that your muscles are struggling to recover and repair. If you’re really feeling the pain, listen to your body and take a break from your workouts.