oooh sounds nasty! you need plenty of rest and cups of tea i think!
a good thing to do it "hot and cold". get a hot water bottle and an ice pack (or a bag of peas or something)
start with the hot and leave it on for 5 minutes. then the cold for 5 minutes.
then do hot, cold and lastly hot.
this will get the blood flowing into the muscles again which will help heal it all quicker