How to heal sore muscles fast?

my entire lower body is completely sore after doing lunges, squats then running cross country yesterday. It was sore after practice yesterday too but not that much then i went to play some soccer and the next day, it was so sore it hurted alot to even walk. I even struggle to get out of bed. my calves, hamstrings,... show more my entire lower body is completely sore after doing lunges, squats then running cross country yesterday. It was sore after practice yesterday too but not that much then i went to play some soccer and the next day, it was so sore it hurted alot to even walk. I even struggle to get out of bed. my calves, hamstrings, quads, butt etc were sore. how do i get healed quickly, i dont want to miss that many days for cross country training
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