Heat or cold for muscle recuperation?

[Malleus]

I always assumed heat would be better for muscle recuperation post-workout. However, I know my friend who's a sprinter on the college track team takes icewater baths after every practice. Something about purging the built up acid from his system... So which is it, heat or cold?

 

[Hannibal]

BOTH

One of the best post workout techniques is Contrast Showers. 30 secs COLD....1 minute HOT....30 seconds COLD...and so on.

 

[spatts]

I start with ice to reduce swelling..about 12 hours. Then alternate heat and cold.

NOTHING, and I really mean nothing, helps me like active recovery.

 

[Zyglamail]

I think it depends on your definition of recuperation. If recuperation means easing the aches and pains then ice will help or alternating hot/cold. To truely aid in healing heat is what you want. Cold constricts blood flow and reduces inflamation and inflamation is the first part of the healing cascade, without it you greatly reduce speed of healing. Just because you get rid of the pain, dont assume you are healed.

 

[Malleus]

This active recovery thing intrigues me... What does it allow you to do that you can't do without it? Do you workout an extra day or anything as a result--or have you noticed superior gains while actively recovering? Are the bands a must for active recovery? Wouldn't just using a bar with no weights on it work kinda the same way?

 

[spatts]

The sticky above should answer all these questions.

 

[skaman607]

you mean right after a workout, right? then either cold water or the scottidh shower listed by hannibal above, cold water does help get the lactic acid out of your muscles, but I've never really tried the hot/cold thing, it lloks good so give it a try

 

[TerraNoble]

I always assumed heat would be better for muscle recuperation post-workout. However, I know my friend who's a sprinter on the college track team takes icewater baths after every practice. Something about purging the built up acid from his system... So which is it, heat or cold?

Read my post in regard to scotish shower as a good muscle soreness reliever!

http://boards.elitefitness.com/forum/showthread.php?threadid=188791

 

[bignate73]

contrast showers

great for recuperation.

 

[scout420]

They got it right both is best.When Im sore Ill get a hot pad put it on the area for 10 minutes or so than swith it over to the hot pad for 10 minutes and just keep that up for a little while..