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These sound like DOMS (Delayed Onset Muscle Soreness)

Here is what you need to do:

Get as much protein into your diet as you can. This is basically meat, fish, eggs, chicken or turkey which will all help to speed up recovery
Go for a short walk, it will hurt a little bit but will promote blood flow to the area and make it even better to...
Drink more water: Water will rehydrate you, speed up the detox process and help repair muscle tissue quicker.
HOT bath- again promoting blood flow to the muscle and increases lymphatic drainage
Get a massage- the same reasons as all of he above and it feels nice!
Rub on magnesium oil- probably THE best thing you can do here. Magnesium is a natural relaxant.

Sources: Me, qualified personal trainer and sports science graduate

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