Compression socks burst on the scene in recent years. Now everywhere you look, those tall NBA-like socks that stretch almost to the knee can be seen all over. Runners, triathletes, even walkers are sporting these. And better yet, they come in nearly every color under the sun – from simple black or white to neon pink or lime green. These compression socks, while new to endurance sports, have been around for some time. Perhaps you have seen there earlier incarnation on a visit to a loved one in the hospital – yes, the same idea used for decades in the medical field to help improve circulation and prevent muscle damage. During exercise like running or cycling, the contraction of the working muscles aids the heart in pumping blood to and from the heart. When idle, that natural aid is gone, leading to some slight pooling of blood in the lower extremities.  Compression socks provide a bit of pressure on the blood vessels of the legs aiding in the circulation process. According to the numerous studies I have read, the jury is still out on whether or not compression socks can aid one’s performance during an event. But, there seems to be more concrete work on the benefits of compression socks during recovery. Personally, I would not be caught dead in them during a race, but have come to understand their potential after a race, especially if faced with a long car ride home.

Perhaps my favorite recovery tool is the good old-fashioned massage. A staple of a traveling professional cyclist where one cannot help but have visions of a weary rider lying on a massage table recounting the day’s battle with a well-aged soignier (the euro word for massage therapist).

Kinesiology Tape – You know that colorful tape you see layered all over the bodies of Olympic athletes? That is KT tape (or Rock tape is another brand) and it does serve a purpose! According to KT, KT TAPE is applied along muscles, ligaments, and tendons (soft tissue) to provide a lightweight, external support that helps you remain active while recovering from injuries. KT Tape creates neuromuscular feedback (called proprioception) that inhibits (relaxes) or facilitates stronger firing of muscles and tendons. This feedback creates support elements without the bulk and restriction commonly associated with wraps and heavy bracing. KT Tape gives you confidence to perform your best. I have used it myself and so have many of my athletes and it does for on those problem areas that might be giving you trouble (like mild knee pain, neck, shoulders, lower back, etc). More info here: https://www.kttape.com/what-is-kt-tape/

Of course another old-fashioned stand by which one sees in many sports, especially among the full contact sports like football is the ice bath. A tub filled with cold water, add in a few trays of ice and you have your own ice bath – the perfect post-race fix for those sore and aching muscles. I find it particular helpful in reducing the swelling in the muscles after hard workouts like a session at the track or intervals on the bike, or right after a race. The ice bath works redirecting blood to the core to help maintain body heat, while forcing blood out of the muscles and thus reducing inflammation.

How about a set of recovery pants that look like they were borrowed from the New York Fire Department? Voted the VeloNews Innovative Beauty of 2009 and dubbed ‘Space Legs’ by the Garmin-Slipstream Team, the NormaTec MVP (Most Valuable Pump) has quickly found a home among many of the world’s best professional cyclists The NormaTec MVP consists of a computer controlled-electric pump and chambered pants increasing circulation via pneumatic compression cycle (like compressions pants or socks on steroids!). Several NormaTec authorized recovery centers have opened across the country, allowing athletes to use the high priced boots for a small fee while sitting in a comfortable Lazy-boy type recliner. Buying a pair for yourself will set you back a mere $5000!

Cant’ afford the steep price tag on the NormaTec boots? Well, you are in luck as a couple less expensive alternatives have come to market, including a lower-end model from NormaTec rumored to retail for under $2000. Also on the market is Recovery Pump System (www.recoverypump.com). Priced at just over $1100, this recovery boot system comes in five different sizes (all based on leg length), runs on a continuous time cycle, and utilizes a full zipper for easy entry. Other less expensive models can be found on the web or through Amazon!

Other recovery tools include one rather bizarre technique called whole-body cryotherapy (WBC). Think of it as an ice bath on steroids in which one actually stands in a metal chamber the size of your regular shower stall (called a cyrosauna) while it is filled with nitrogen gas cooled air, dropping the temp of the stall to -130 to -160 Fahrenheit. This technique was developed in Japan in the 70s and has seen several centers pop up in the US (including one here in NYC on 57^th street –http://www.kryolifehealth.com/). In addition to specialized centers promoting products like the NormaTec boots or cryotherapy, we are seeing a growing trend in ‘Recovery Clubs’ popping up across the country. Designed like a fitness club, these membership-based centers offer a wide variety of recovery tools from massage therapists to PTs to recovery baths and even hyperbaric chambers. One such club located in Boulder and Denver is Fuelary, which boosts a 3000sq foot center complete with an espresso bar!