It is essential to prepare your body to physical effort.
To ensure this, in addition to warming up exercises and stretching, it is advised to massage areas submitted to effort (legs, arms, etc.) to prepare them via a hot stimulating effect.
Also remember simple but important actions to prevent from muscular pain : good hydration and a healthy and balanced diet.
Heat is know to help relax, thus helps with recovery. After an exercise session or a stressful day, think of massage for relaxation!