Stretching: 

5 minutes of warm up and then stretching before your workout prepares your muscles for movement.  Stretching after your workout reduces lactic acid buildup, a major reason for muscle soreness.

Ice:

Exercise breaks down muscle tissue and causes inflammation and swelling, icing reduces the swelling and the pain and assists with a faster recovery.

Foam Roller:

SMR: Self Myofascial Release, is a technique that relieves muscle tension and promotes effective muscle repair.  For more expert information on the benefits of foam rollers visit ACEfitness.org

Rest: 

Get adequate rest after an intense workout, (more than 5 minutes of course) for optimum body recovery. 

Incorporate these strategies on a regular basis to prevent muscle and joint soreness.  This enable you to continue to workout pain free.

All the best.