(((hugs)))) Can't always use heat, but ice you can I missed you falling out of bed! don't cha hate it when that happens? Are you doing stretches each day (it sounds like your muscles have tightened, and you're guarding them, making them tighter unfortunately.) You can use a rope or long belt and even lie in bed to help with leg stretches... and tennis ball or similar to press into tender spots...

but really...you should see a physical therapist to help... these things can become a vicious cycle