The day after playing outdoor football legs are stiff and tired, even with warm up and warm down. I find massaging the legs helps but should it be done straight after, day after when they have had more rest or much later on, even before the football?

Both, great for helping to shift some of the lactic acid, getting blood to the muscles and helping with any knots.

walking about & deep massage is good, however now the weather has turned colder you should dangle your legs in a barrell of ice water post training. That should sort it out.

Got to admit, I've never tried an ice bath before. I've heard good things and theoretically it sounds like a good enough idea.

We used to do some crazy runs on the beach, there's a giant set of stairs and we'd do god knows what, carrying logs/ each other, wearing loads of jumpers to soak up the water then sprinting the stairs.

In the winter you were much more likely to need a good warm up cos the stifness could injure you, but afterwards I didn't get any DOMs and this was when my diet was pretty poor... I think it's because we spent quite a while in the north sea, even if it was snowing!

makes lots of sense both heat and cold increase blood flow to an area (cold constricts before allowing fresh blood) but the key thing is that cold decreases inflammation. Crucial imo for doms.

I wish I had two baths, I really want to try contrast bathing.

Have a look at this guy, its simular to what I do. Some of the stuff is a bit iffi but wont do much Harm some is very good. Pick what suites you.http://www.youtube.com/watch?v=tncvH...731852&index=5

Look on the adjacent vidios for the one on ankles its very good.

Thanks all, you have helped with my achilles and the advice your giving will help me I am sure. Never usually venture on this section but it has been worth it.