Post match pains for “Advanced Age” refs

Guys, had 2 NFHS varsity games today. Center for girls, AR1 for boys. Had 7 miles+ today. Felt fine leaving stadium…i get in my car, drive 15 minutes, stop at a convenience store to get a Mt Dew slushie…..yeahhhhhhh….ultra stiff, limping, leg pain. Can anything be done post game to ease the inevitable soreness? Protein shake help?