now feel better:
- long hot baths with epsom salt in deep water (20 min minimum) with 3 cups of salt
- if your gym has a whirlpool - use it
- massage the area thoroughly with a mechanical device or a strong friend. mine has a long handle and two bulbs that I can move to the exact spots that needs the massage. sometimes it can be a little painfull but afterwards the area feels amazing.
- you can also most likely rub the area yourself
- if you go into complete spasm you'll need muscle relaxers - a kind of salt pill. these always piss me off cuz it takes a while to get back up to speed after the muscle spasms go away. this can sometimes take days for me. in a pinch you can use some Tylenol PM but don't expect to go biking.

remember rule #1 ~ do no harm