In a 1-cup measuring cup, add 1 Tablespoon of fresh lemon juice. Top the lemon juice with skim, low fat or whole milk. Stir and let sit for two minutes. After two minutes, your milk is both acidic and curdled. If you need 2 cups of buttermilk, add 1 tablespoon plus 1 teaspoon of lemon juice or vinegar to the milk.
Larger broken bones, for example the bones in the thigh, or both bones of leg would take a great deal longer to heal, usually six weeks to three months in the average healthy adult. Begin physical therapy as soon as is practical. That will help.
DOMS will kick in 24 to 48 hours after your squats workout or other significant exertion of your muscles. Your quadriceps will need up to 72 hours after that workout to repair the tissue strain caused by weight training. Some treatments, supplements or nutrients may help alleviate some of the discomfort from DOMS, but your muscles will need that two-to three-day timeline to fully recover from a significant workout.