First, read the English article below.

Ice-cold water immediately after an intense muscle workout has been shown to reduce muscle soreness more than any other single treatment. It reduces muscle inflammation and prevents much of the soreness from lingering in your muscles.  If you are a professional or college athlete or workout at an elite gym, you might have an ice bath there that you can utilise to help reduce muscle soreness. If not, try these strategies instead:  Jump into a cold shower or bath. The colder, the better: professional athletes use ice water, but if you can't stand it, just use cold tap water with no hot water added. It won't work as well as ice water, but it will be better than warm or lukewarm water. If you're an athlete, consider investing in a five-gallon bucket. For soreness of the arms (like from baseball practice), a five-gallon bucket filled with ice water will allow you to ice the whole arm at one time. This method will also work for feet. When icing a muscle or muscle group (rather than your whole body), make sure wrap an ice pack in some sort of buffer before applying the ice. This will keep the extreme cold from injuring your skin. Try putting crushed ice in a plastic bag, then wrapping it in a tea towel or washcloth before applying to the affected muscles.  Use plastic wrap to secure ice to limbs or the body. If you need to be moving around (cooking, cleaning, etc.) while using ice, plastic wrap can help secure ice onto a muscle while you move. Ice your muscles for 10 – 20 minutes. While the first step should always be ice, a few hours later it’s a good idea to apply heat to the affected muscles to help stimulate blood flow to your muscles and help them to remain limber instead of tight. Apply heat for about 20 minutes.  Take a hot shower or bath. The water will relax your muscles as you soak. Adding Epsom salts to your bathwater is an effective home remedy for sore muscles. Epsom salts are made of magnesium, which is absorbed into the skin and works as a natural muscle relaxant.  Add two to four heaped tablespoons... 

Now, please write a short abstract for it in Indonesian. Abstract:
Tempelkan es pada otot-otot tubuh. Pakailah sumber panas. Teruslah bergerak. Lakukan pemijatan. Belilah rol busa khusus yang disebut dengan foam roller. Minumlah obat pereda rasa sakit. Anda harus mengetahui batas antara rasa sakit yang masih tergolong wajar dengan rasa sakit yang mulai menunjukkan tanda bahaya.