General Discussion Triathlon Talk » Ice bath and then stretch? Or vise versa? Rss Feed  
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2009-08-18 7:20 PM

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Subject: Ice bath and then stretch? Or vise versa?
Okay, so more like a really cold shower is all I can tolerate. But I really notice how it allieves my soreness throughout the rest of the day and the next. Its been hot and I get anxious to jump into my cold shower immediately after my workouts. However, is tightening up those blood vessels a good thing to do if I plan to stretch afterwards?

Or should I wait until after I stretch before I hop in shower? I prefer the first option, while I am still really hot and enjoy the cold more. Thanks for you input.  


2009-08-18 7:24 PM
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Subject: RE: Ice bath and then stretch? Or vise versa?
I stretch first as my muscles are nice and warm. I'd never stretch after ice bath when my muscles are cold.
2009-08-18 7:24 PM
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Subject: RE: Ice bath and then stretch? Or vise versa?
iv always thought to stretch when everything is warm... after a warm up before a run... and right after a run... but any experts please enlighten us
2009-08-18 7:36 PM
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Subject: RE: Ice bath and then stretch? Or vise versa?

I'd always stretch before ice.

Usually I'll take a quick hot shower first, then stretch, then ice, and finally compression tights.

2009-08-18 7:41 PM
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Subject: RE: Ice bath and then stretch? Or vise versa?
compression tights?
2009-08-18 7:48 PM
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Subject: RE: Ice bath and then stretch? Or vise versa?
Definitely agree with the others.  Stretching after ice sounds dangerous to me.


2009-08-18 7:50 PM
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2009-08-18 7:57 PM
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Subject: RE: Ice bath and then stretch? Or vise versa?

After bike or run, or Brick, I run an ice cold bath -- while the bath is filling I stretch and do some Yoga, foam rolling, hit the glutes with a tennis ball or golf ball.  Then I empty my big tray of ice into the full bath and jump in. 

I only stretch after runs; never before.  The "newest" school of thinking in the running world, that I've recently read about, is that you should not stretch at all before a run.  Even after a warm-up mile or two you should only lightly stretch.  The reason being muscles lose elasticity after being stretched, and it's that very same elasticity that gives you speed and propels you forward when running.  It stated that muscles are like rubberbands and if you stretch them out too far and long, they will lose that elasticity. 

All I know is that I've been practicing this method (not stretching at all before biking or runing, only after) and it's worked like a charm.  And give the ice bath another shot.  It'll work a lot better than a cold shower. 



Edited by Dream Chaser 2009-08-18 7:58 PM
2009-08-18 9:10 PM
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Subject: RE: Ice bath and then stretch? Or vise versa?
Good stuff Dream Chaser. You definitely provided some good insight, as did many others - Thank you.

I guess it does make pretty obvious sense to not stretch a cold muscle. Now do you submerge your entire self in the bath, or just waist down to hit the legs?
2009-08-18 9:57 PM
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2009-08-19 10:20 AM
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Subject: RE: Ice bath and then stretch? Or vise versa?
The ice bath is definitely the way to go. Waist down for your longer runs and rides. I know it sucks but it hurts so good. Save the cold showers for other times Laughing  (not usually after exercise).


2009-08-19 12:41 PM
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Subject: RE: Ice bath and then stretch? Or vise versa?
how much ice do you need? what do you do, run the cold water, then throw a few ice trays in? I'm wondering how cold I can actually get it....
2009-08-19 12:44 PM
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Subject: RE: Ice bath and then stretch? Or vise versa?
big joe - 2009-08-19 10:41 AM how much ice do you need? what do you do, run the cold water, then throw a few ice trays in? I'm wondering how cold I can actually get it....


After long runs I used to buy 2 bags of ice from the gas station to use.  I can't imagine a few trays would do much at all to the temp of a large tub of water. 
2009-08-19 12:53 PM
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Subject: RE: Ice bath and then stretch? Or vise versa?
Dream Chaser - 2009-08-18 5:57 PM

After bike or run, or Brick, I run an ice cold bath -- while the bath is filling I stretch and do some Yoga, foam rolling, hit the glutes with a tennis ball or golf ball.  Then I empty my big tray of ice into the full bath and jump in. 

I only stretch after runs; never before.  The "newest" school of thinking in the running world, that I've recently read about, is that you should not stretch at all before a run.  Even after a warm-up mile or two you should only lightly stretch.  The reason being muscles lose elasticity after being stretched, and it's that very same elasticity that gives you speed and propels you forward when running.  It stated that muscles are like rubberbands and if you stretch them out too far and long, they will lose that elasticity. 

All I know is that I've been practicing this method (not stretching at all before biking or runing, only after) and it's worked like a charm.  And give the ice bath another shot.  It'll work a lot better than a cold shower. 



I was really sad when I read that it's not such a good idea to stretch before running, because when I don't stretch out my calves beforehand the back of my knees definitely feel like I'm pulling muscles.  Could there be any other reason for that pain other than not stretching first? 
2009-08-19 2:01 PM
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Subject: RE: Ice bath and then stretch? Or vise versa?
Global - 2009-08-19 1:44 PM
big joe - 2009-08-19 10:41 AM how much ice do you need? what do you do, run the cold water, then throw a few ice trays in? I'm wondering how cold I can actually get it....


After long runs I used to buy 2 bags of ice from the gas station to use.  I can't imagine a few trays would do much at all to the temp of a large tub of water. 

You don't need 35-45F water.  In upstate NY I could use the water out of the faucet in July and sit in it and it was cooold, no ice needed, it did the job.   Here in FL the water is about 80F out of the tap during the summer months, I'll use cold packs in the summer.  I wait until winter months when the backyard pool is 55-65F and use it after my long runs.
2009-08-19 2:37 PM
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Subject: RE: Ice bath and then stretch? Or vise versa?

I would probably stretch beforehand.

That said (to those who say "don't stretch a cold muscle"), using ice prior to stretching can be very effective. It's more the muscle attachments you don't want to get so cold. It works well for those larger muscles (quad, hammie, etc.). 



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General Discussion Triathlon Talk » Ice bath and then stretch? Or vise versa? Rss Feed