Heat or Ice after rolling?

[Cornsloth]

I've never felt the need to ice/heat, though I've always been told to cycle the Cold and Hot. Ice pack wrapped in a towel, dry rice in a sock, micro-waved.

 

[Bama Zulu]

One rule of thumb is to always use ice when you are not sure. Ice can not hurt you when used whenever but heat when used incorrectly and at the wrong time can be damaging.

 

[Gaylon Cooper]

I have always used Ice for an injury for up to 48 hours then switch to heat excepted for after practice then it is ice for the first 12 hours then it goes back to heat.

For just therapy I take a cold shoer after training and ice bath sore joints. Then go sit in the hot tub. Then go to cold beer!