NYC marathoners can try state-of-the-art strategies to bounce back

Road to recovery

Oh, the agony of da feet.

Some 50,000 runners will hoof it 26.2 miles across the boroughs on Sunday for the New York City Marathon — and their bodies will be paying for it later.

 

The road to recovery can be slow and painful, but local athletic clubs and medical spas offer cutting-edge technology (like frigid cryotherapy and underwater running) to get you back on your feet, fast.

But how effective are they? Dr. James Gladstone, co-chief of sports medicine at Mount Sinai Hospital, fills us in on which treatments have a leg to stand on.

ICE ICE BABY

Cryotherapy locations like KryoLife (57 W. 57th St.) treat aching muscles and swollen joints in a cryosauna. Clients strip to their underwear, gloves and socks, and step into a machine that lowers your skin temperature to 32 degrees for two to three minutes to reduce inflammation. Three-time NYC Marathon winner Alberto Salazar swears by this. Sessions start at $90 at kryolifehealth.com.

Surgeon says: “I’ve used cryotherapy on joints and on areas that I’ve operated on, post-op, in localized areas, but I’ve never used it or thought about doing it body-wide,” says Gladstone. He’s wary, but, “Anything that produces cold when you’re treating injured, damaged or fatigued tissues can be good.”

RUNNING ON AIR

The NYSportsMed Run Lab (with locations in Columbus Circle, Union Square and Midtown East) features the state-of-the-art AlterG Anti-Gravity Treadmill, a machine that uses weight-bearing support to let you run without jarring your beaten joints and muscles by hitting the ground. Insurance is accepted for medical evaluations, and sessions on the treadmill start at $30. See nysportsmed.com.

Surgeon says: “I think it’s fantastic,” says Gladstone, who refers some patients to such machines. “They start regaining use of the joints, muscle memory and mechanical functionality a lot sooner” than if the runners took recovery lying down.

TREADING WATER

Similar to the anti-gravity treadmill, taking recovery into the pool lets you work your legs without painful impact. Blue Ocean Swimming offers Deep Water Running classes within the deep end of an indoor pool. Other places offer high-tech underwater treadmills, or have you run against jets. The water resistance also rebuilds muscle strength. Sessions begin at $30 at blueoceanswimming.com.

Surgeon says: “You’re unweighting yourself and producing the same motion mechanically that you do while you’re running, but you’re not having the impact,” Gladstone says. And it’s important to keep moving in the days after the big race to keep the blood circulating and removing toxins and lactic acid from your sore spots.

SALINE SOLUTION

Soaking in a hot, salt water whirlpool, such as at New York Health & Racquet Club, soothes aching muscles with natural saline instead of harsh chemicals. Personal trainer Matt Sauerhoff, who ran the 2013 NYC Marathon, recovered this way. “It increases the flow of nutrient rich blood to sore muscles and joints,” he says. Free for members, or grab a $50 day pass at nyhrc.com.

Surgeon says: “What heat does ... whether it’s through an ultrasound system or warm baths ... is it increases the blood flow to the area and loosens tight structures,” Gladstone agrees. But save it for a few days after the race. “I like cold treatments initially (to reduce inflammation) and then warm,” he says, because heat can make inflammation and swelling worse.