Opinions may differ but the majority agrees that you should never stretch muscles that have not been warmed up. It is best to stretch as part of the warm up or after the cool down. Five minutes of stretching after a cool down is better than none at all. The best treatment for an injury is to choose ice. Ice will deaden the pain and reduce swelling by preventing the blood from circulating deep in the tissues where bleeding may occur.
Heat is a valuable aid in restoring blood flow, after the swelling has gone down.
After a few days, alternate ice and heat and end with ice. The Runners Sourcebook Nutrition advice Protein is a vital component of any athlete's diet. The building blocks of proteins serve to maintain and build muscles, and are part of the oxygen-carrying component in red blood cells. While protein can also be burned as fuel, it is not the optimal fuel source for anyone, and especially not for athletes. Much controversy surrounds protein needs among athletes.