Christopher Ellis argues sleep matters more than extra workouts because adaptations happen during recovery, not in the gym. He warns against routine icing of injuries, saying vasoconstriction can slow repair, and recommends stopping the movement that caused the injury instead.
That is such a key component or missing component to so many people's training is they're sort of prioritizing working out over sleep. And I just think the bang for the buck is much more great for getting quality sleep over the extra workout that week. Remember, you train to recover. Recovery is where the magic happens. I'm not a fan of resting, but just doing nothing solves nothing. So rest is a no-no. This is the big one. And if you think about what icing is, it's vasoconstriction. So why would we want to stop flow? We want that blood and the white blood cells to get there to help repair it. I personally never ice an injury. If you're icing it like crazy, maybe you're blocking some of those inflammatory cytokines, and I just, I don't think that's the right way to do it. First off, you definitely want to stop doing the movement that is causing it in the first place temporarily.
