this was from an article online. ICE DOESN"T WORK UNLESS YOU ARE INJURED. WHEN YOU ARE SORE DO NOT ICE.
No matter what cycle of the year, a pitcher’s warmup is absolutely essential, both to prevent injury and enhance performance. It should be active, involve the whole body, and take a minimum of 15 minutes. However, it can be an individual routine that each pitcher develops. (See Table One below.)
Perhaps the biggest mistake young pitchers make is to throw to warm up. The idea is to warm up to throw, not to throw to warm up. The warmup should include core work, a tubing routine, and coordination and movement exercises to warm up the whole body. Once these steps have been completed then the pitcher is ready to begin throwing.
The cooldown is also important after pitching. [b]When I began as Director of Conditioning for the Chicago White Sox in 1987, icing was very prevalent. It seemed every time a pitcher picked up a ball he had to ice afterwards. I noticed a common complaint the next day—they were stiff and sore. As I began to question the efficacy of icing I could find no research basis for icing a healthy limb.
Gradually, over the next few years, we began to discourage icing and replaced the ice with a structured cooldown designed to improve blood flow to the shoulder and elbow to speed recovery. This consists of 10 to 15 minutes on a stationary bike or a light 10-minute run, and remedial shoulder exercises, one set of 10 reps. If dumbbells are not available, three to four tubing exercises would work. We found less soreness and quicker recovery[/b]