Arnica!!!! Pill form, ointment, tea, anyway you can get it will help. Lynn

Comfrey, applied as a poultice. Also toss some lemongrass and some rosemary into a bath and soak for a while. Add some bicarbonate of soda for an extra soothing effect.

Drink some pineapple juice. This also works well as a preventative for muscle aches and pains when taken daily for a couple of weeks before you enter the triathlon! Or plan to dig some ditches.

Next time, remember to let your legs to most of the hard work, instead of your back.

what does the pineapple juice do?

Pineapple is an antiinflammatory; you can also eat the fruit.

Other suggestions:

Baths with epsom salts.

Somewhere I read about mullein-stem liniment, which I haven't made or tried yet.

WATER!!!

i know it may be redundant, but most people don't know that they're a little dehydrated, and their body will tell them with sore muscles.