What is the recommended hot cold protocol for female athletes in 50s? Is it better to start by cold or hot exposure for muscular recovery?

I couldn't find specific data on the recommended hot-cold protocol for female athletes in their 50s. However, general insights on cold and hot exposure for muscular recovery indicate several important practices:

1. Cold Exposure First: Starting with cold exposure is often recommended to reduce inflammation and muscle soreness. Cold plunges or ice baths can help decrease muscle temperature and dull pain sensation 1.

2. Follow with Heat: After cold treatment, transitioning to heat (like warm baths or heat packs) can promote blood flow, aiding recovery and relaxation. Heat helps in loosening tight muscles and can assist in improving flexibility 1.

3. Timing: A common approach involves:

   • 10-15 minutes of cold exposure.
   • Followed by 20-30 minutes of heat exposure.
   • Cycle between cold and hot as needed, based on individual comfort and recovery goals.

4. Individual Preference: Ultimately, personal response to cold and heat can vary, so it's advisable for athletes to monitor how their bodies react and adjust accordingly.

For personalized guidance, especially for specific athletes, consulting with a sports medicine or physical therapy professional can provide tailored recommendations.