Stadion's Sports and Martial Arts Training Discussion

In general, my joints and muscles are easily inflamed and seem to take forever to recover. In particular, I get pain in the hip joint that is hard to pin down and also at the outside of the knee. After a martial arts workout, everything seizes up and I can barely kick to knee height. Front and back...

I want to know, after a typical cool down session of a martial art class, which one is better for speed up muscles recovery ... a bath in hot or cold water. I'm aware that a hot water will relax the muscles but also that the cold water will improve the blood circulation and so the elimination of lat...