U do regular warm-ups n cool downs?? if not then please do it.. Apply ice in painful area Bt make sure that u shouldn't apply it directly..wrap it in napkin n then apply it..Don't keep that ice steady, keep on moving it n apply it just for 2-3 mins..U can repeat it after 15 mins but don't apply it at a stretch..This will surely help you.. Please do Quadriceps and Hamstring Stretches..After stretching apply ice..