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The deep massage may help short term. A warm shower is OK only first thing in the morning to loosen you up, but after that use only ice...20 minutes on, 20 minutes off as often as you can (like at night laying on the sofa while watching TV). You want to minimize your inflammation, not make it worse. Heat only makes it worse. Use Ibuprofen regularly (maybe 600mg three to four times a day) for a week or so to help with the pain and inflammation. Your hamstrings are probably very tight, as well. Stretch them many times per day...Slowly working up the stretch. Don't overdue it in the beginning. In three to four days you will start to feel much better. Keep up with your stretching after you feel normal.
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