hello. well, yes: massage, passive way. the coach said (yes, they all say so, coaches))) - they hurt, it means they grow. about the muscles. but in general, it was a law: in order for the pain to pass, it is necessary to put a load on this muscle group, not to feel sorry for yourself. this method copes with a sore throat by 100%))
A good warm-up before training, stretching before and after training for 10-15 minutes. Massage in case of pain to improve blood flow. Healthy sleep. Vitamins A, C and E in sufficient quantities. Green tea.
This is my personal opinion. If muscle pain occurs after exercise, then this means that you need to exercise more often. Tested from personal experience. When I trained 1 muscle group once a week, there was always pain! I began to train 1 muscle group 2 times a week and the pain stopped. But it is important to find a balance, otherwise you can get overtrained instead of pain. Although I personally find these pains enjoyable.