Order & Timing of post long run care.......

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2008-09-15 5:09 PM

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Subject: Order & Timing of post long run care.......

so today decided I needed my first ice bath following a long run.   I also use the stick/roller and stretch.

What's the order for doing these three?   I assume stick/stretch and then ice.   Is there a time window to start ice after which it isn't as effective, like with nutrition?



Edited by ChrisM 2008-09-15 5:10 PM

2008-09-15 5:21 PM
in reply to: #1675692

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Subject: RE: Order & Timing of post long run care.......

would like to hear others opinion. But for me it's run, then stretch, then ice bath, then relax...and aafter a football game or two use the foam roll.

 

I think you want to avoid stretching out the cold muscles but in the order I did them it works great so far. My theory is that my stretching is suffecient right away and once the muscles go through ice and relaxation (sitting on couch watching football) they are a little sore and then ready for the foam roll.

2008-09-15 5:23 PM
in reply to: #1675728

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Subject: RE: Order & Timing of post long run care.......

Hmmmm, so foam roll after a bit of time, hadn't thought of that.  looking forward to hear what others think

(and I happen to be watching a taped football game from Sat... perfect! )

 

2008-09-15 5:28 PM
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Subject: RE: Order & Timing of post long run care.......
You have the order correct. As for ice, the sooner the better. But better late than never .
2008-09-15 5:30 PM
in reply to: #1675728

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Subject: RE: Order & Timing of post long run care.......
sax - 2008-09-15 6:21 PM

would like to hear others opinion. But for me it's run, then stretch, then ice bath, then relax...and aafter a football game or two use the foam roll.

 

I think you want to avoid stretching out the cold muscles but in the order I did them it works great so far. My theory is that my stretching is suffecient right away and once the muscles go through ice and relaxation (sitting on couch watching football) they are a little sore and then ready for the foam roll.

Massage has been recently debated to be more effective than ice immediately post workout. I have discussed some studies recently with people who work in the profession of sports injury, etc., but haven't read the literature myself...

2008-09-15 6:35 PM
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Subject: RE: Order & Timing of post long run care.......

I usually stop on the way home from my LR or other hard workout and buy 14 - 20 lbs of ice for the bath. (So the Ice Bath is early on the list)

I usually combine Ice Bath with some early re-hydration. (G'Ade over ice first then Hot Broth to keep me warm in the bath)

Massage and elevation come after the big Post-Run Meal (Or Two)  

 



Edited by WaterDog66 2008-09-15 6:36 PM

2008-09-15 6:38 PM
in reply to: #1675692

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Subject: RE: Order & Timing of post long run care.......
Personally, ice the longer you wait the less effective.  You have all afternoon to stretch, roll etc.  I grab myself a glass of milk with some whey protein to reload glycogen and hit the tub.  Remember to add the ice to the tub after you and the water are in it, unless you like the immediate shock.  I am not certain about the science though I do believe it works.
2008-09-16 1:06 AM
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Subject: RE: Order & Timing of post long run care.......
They (you know, them!) are going through all sorts of debates right now on the effectiveness of stretching and when. Personally, I still stretch as soon as I get home, while I'm still all warm and sweaty. I use it as an integral part of my warm down, and I KNOW when I've waited too long or rushed through it. Then again, I've never done an ice bath, but if I were to do one, I'd do it after the stretch and making myself something warm to drink (and putting on a lot of clothing and some very loud, relaxing music).

ETA: When I ice (no bath, just a bag), I do it anytime within the first hour or so, and have never seen anything wrong with that. My AT in college would send us to dinner with bags of ice, so we'd be slapping them on sometime about 20-30 minutes after practice. I would guess an ice bath would be the same. Stretch, eat/drink, ice.

Edited by Slugger 2008-09-16 1:08 AM
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