Whats the best way to heal sore muscles?

Im 17 years old and I am on the high school track team. Yesterday we did a hard workout and today we did a 45 minute recovery run. My calfs, thighs, and hips are really sore and i could barely finish the run today. I have a meet in 2 days and i wanted to know the best way to heal my muscles Should i take a hot... show more Im 17 years old and I am on the high school track team. Yesterday we did a hard workout and today we did a 45 minute recovery run. My calfs, thighs, and hips are really sore and i could barely finish the run today. I have a meet in 2 days and i wanted to know the best way to heal my muscles Should i take a hot bath or ice bath and if so how exactly do i do an ice bath. Also is there anything else i should do. Thanks
11 answers 11