most helpful answer everything i have read says cold. if there is tissue damage the cold constricts blood flow which reduces spread of cellular components which can cause rupture of nearby cells making the injury worse and longer to heal. heat is not usually applied to an injury until 72 hours have passed. this is to increase circulation and promote healing. more recent research shows movement of skeletal muscles produces hormone-like substances that promote and speed healing of damaged or inflamed tissues throughout the body. so if you can move do. lastly a small meal of four parts carbs and one part protein within 90 minutes of exercise will help speed muscle recovery. the body will use that energy and protein to quickly try to re-construct those damaged tissues. this information is from exercise physiology.
is it better to apply heat or cold to sore muscles after stenuous exercise?