Very sore

I’m a gymnast, platinum level. I took a break because I sprained my ankle in June and had a boot till beginning of July. However I did not go back to the gym till the beginning of August due to vacations and camps for different sports. So I had a four hour practice on Monday and Tuesday, I took a break off today however I am extremely sore and my back is killing me (I also have back problems...just in the package of being a gymnast). I’ve tried a lot of stuff but everything in my body is still so tight. Any tips/tricks to help me get a little less sore or ease the pain a bit for another 4hr practice the remainder of the week and the next few weeks😊