How to heal sore muscles FAST?

I am 14 years old and yesterday i was doing testing for sophomore football at my school. We were tested on our 3 rep max squats, and right after we had to run the mile. I haven't done squats in a long time, and we have testing tomorrow again. I can barely walk right, and it hurts to much to run. What can i... show more I am 14 years old and yesterday i was doing testing for sophomore football at my school.
We were tested on our 3 rep max squats, and right after we had to run the mile.
I haven't done squats in a long time, and we have testing tomorrow again. I can barely walk right, and it hurts to much to run.

What can i do to be ready for testing again tomorrow
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