My general understanding is that soreness is your bodies way of telling you that it thinks(anthropomorphizing here) that the motion or load/volume etc is threatening. With that in mind, what I've tried the most and has seemed to work for me is to have exposure to that motion and generally that ROM as often as possible, with low loads for low volumes.
When my girlfriend tried to work out again after a very long layoff, she tried to dive quickly back into squats and kettlebell swings, and immediately afterward it was pain to sit down, to lift up a leg, or stand up from sitting.
We then immediately went into having her take her legs through the motion of a squat laying on her back until the soreness subsided, and then doing a squat motion onto the couch every few minutes until that stopped being painful, and then intermittent bodyweight squats for the next few days. Hit it again a few days later, didn't seem to be any soreness. If you frequently do a motion within the range of your capabilities, it will not be threatening, and your body shouldn't be throwing red flags at you.
