how to get rid of sorenes ?

For ordinary post-workout muscle soreness, try gentle movement rather than complete rest; low-level muscle contractions can help ease acute soreness. 1

• Compression or massage: Tight-fitting compression clothing, pneumatic compression boots, or massage/bodywork may help by moving fluid through the tissue. 2
• Cold exposure: Cold-water immersion can reduce soreness, but may blunt some muscle-growth adaptations if used right after resistance training. 3 If your priority is reducing soreness and getting back to training, cold immersion after exercise is another option. 4
• Adjust the next workout: If soreness is severe or keeps recurring, consider whether you increased training volume or intensity too quickly, or did not warm up adequately. 5

Soreness is not necessary for progress. If pain is severe, follows a clear injury, or comes with concerning symptoms, seek medical care rather than treating it as routine soreness. 6 7