Which one is it?
ice baths straight after workout for speedy recovery and reduce risk of injury. Then heat to ease any pains.
What about massages as well- all helps performances!
Some people like ice after runs. Other think heat is the way to go. But I've got it all worked out: hot ice! We heat up the ice cubes! You get the best of both worlds!
Immediately after, without stretching?
I always stretch for approximately 10 minutes before.
|Like it was|
Heat=Blood flow to area being heated= can equal swelling
When you ice, your constraining the blood vessel which helps clear out waste product from the muscle during the exercise.
When you ice first than heat, your muscle are constrained and than your getting blood flow real quick to the area, which is bad because it slows down recovery.
Thats why you don't go sprint down a hallway after you've been in an ice bath, your muscles are cold and it sends more blood which is painful, if you've ever tried.
When you heat first, blood gets send to the area which can help aid in faster recovery and injury prevention, and than the ice clears out the blood along with the waste product. If you only do one, ice. It gets rid of more after exercise.