Potassium and calcium both help with cramping or sore muscles, so try eating a banana with a glass of milk. Then stretch the sore muscles gently, slowly go to the point of feeling uncomfortable, hold it a few breaths, and release. Repeat 5-10 times or as long as you continue to increase your pain-free range of motion. Then a warm bath with a few teaspoons of Epsom salts dissolved in it will help a great deal as well. During the bath, try massaging the muscles yourself, or have a significant other help. Then afterwards, you should be feeling better, but try to keep your muscles moving, the stretching is good for you and will prevent future pain more.
a hot bath or shower or a hot tub and a nice massage.
IcyHot... Or whatever that stuff is called :-P
Have a hot bath.
