What's the best and quickest way to lessen muscle aches after a work out?

спортивный массаж снимает спазмы и помогает быстрей восстоновитсЯ

Do Cardio and stretch and take a recovery shake 

STRETCHING AND COOL DOWN IN ORDER TO PREVENT BLOOD POOLING IN THE MUSCLES.

soliciter muscle stretching, take a cold bath, have rest

warm up

proper exicution of exercise

stretching and cool down

do stretching,take a cold bath. and have rest

the best way to prevent muscle aches is  proper warm ,correcrt execution of traning 

and proper postioning and cool down 

and try to minimise lactic content

In my own experience,i few mins stretchings then a light warm up before lifting weights then of course the correct form of training.A cold bath after training and a massage.

rest

warming up

cold 

alimentation

massage

Cool down,do stretching,take a cold bath.

dynamic stretching and ice bath