Todd,
I have only heard of and used ice when there has been an injury. Stretching is probably the best way to clear out the muscles after a hard workout, or a good massage.

using ice as a medium of recovery is an excellent way to help the body. Just with an injury, ice will reduce swelling/inflammation, has an anesgesic effect (numming) to reduce muscle soreness pain.

It has been effectively used by many teams especailly publised of england rugby and premier rugby teams. full submersion tends to be the idea with these guys.

If you have not expereinced ice bathing, then submerse for 1 min, then 1 min out. Repeat up to 10 times. When more comfortable with the ice bath, spend slightly longer in then 1 min out. Build up to 10 minutes. Thats as much as i have ever used but have heard others using 20 min.

For icing, 10-20 min to the area is fine. make sure that the ice is not in direct contact with skin. Submersion i believe is better but others may disagree

thanks heaps for the advice guys, after im used to 1min in 1 min out 10 times, how many sets (times) would I go in for 10min sets.. maybe 2 or 3? after a hard week of training if my calfs are tight and hamstrings a bit tight it would be good if it does help, can you ice too much? like everyday of the week.

TODD

not only should you use ice... use a heating pad too. ice, then heat, then ice again, 15 minutes each. icing makes the impure fluids constrict out of the blood vessels, then heating makes new fluid come back in. the new fresh blood will work on healing, as will the heat. not sure why you should ice a second time, but that's what i was told. just stretch more too, before and after the runs, and stretch your problem areas extra