Take it steady mate. I've not looked too deeply into massaging muscles, but I'm trying to stretch a bit before I run. Last thing you want is injury that stops you running.
I messed up my exhaust post yesterday as I uploaded things wrongly. Been talking to the developer about it and he's going to add an edit function.
It's still painful to walk at the moment. I had a similar thing when I first started but I got some treatment and advice and it went away. I'm giving it the good old RICE method and see how it goes.