SHOULDN'T OF WORN HEELS :((

i came home and hoped into bed and went to sleep but got woken up by a horrible plain in my legs around my knees, it was so painful that staying still or movie them wasn't helping. i woke up this morning and they were still in pain and now the only way i can stop the pain is to have my legs crossed over other wise it hurts like hell! does anyone know what i can do to ease the pain, i was heading to the shower but i live in a 2 story house and getting up stairs to the shower has been challenging