Whether you’re a marathon runner or a regular at a cycling studio, you know you need to set aside time for a physical recharge. A tool that promises to help you recover faster? Compression boots.
Recovery devices fill with air and then deflate to massage your legs. (The official name for this mechanism is intermittent pneumatic compression, by the way.)
“They’re the closest you can get to having a personal masseuse,” says Stacie Barber, DPT, founder and owner of The Physio Fix. They’ve been on the market for a while, but brands are making them more affordable with travel-size options (like Hyperice’s new Normatec Go) as well as lower-priced pairs. This is how they work and who should use them.
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Meet the experts: Stacie Barber, DPT, is the founder and owner of The physio solution. Lisa Mitro, DPTHe is a specialist in physiotherapy and sports medicine treatments for runners.
Do compression boots help with muscle pain?
Yeah! When the boots fill with air, the air pressure usually starts to squeeze the feet and then works its way up the legs. This helps push blood toward the heart and increases blood flow. That means more oxygen and nutrients for your tissues and less pain.
However, the relief is temporary and the boots will not reduce muscle damage caused by prolonged exercise, according to the research. Also: Don’t put them on right after a hard workout, says Lisa Mitro, DPT. Opt for gentle full-body mobility first, such as a walk, to prevent joint stiffness and lower your heart rate. Then boot time.
Can they help with swelling?
They can. Better circulation also helps reduce pain and swelling. Barber even credits the boots for his recovery from a ruptured Achilles tendon. “They were effective in reducing swelling, which meant the wound could heal and close up,” she says. People with conditions that cause fluid buildup in the legs, such as diabetes, may also see improvements.
Some exceptions: People with congestive heart failure, arterial insufficiency (which slows blood flow through the arteries), and deep vein thrombosis (blood clots in the legs) should opt for other remedies, such as eating a low-salt diet , under the guidance of your doctor. doc.
Are they as effective as massages?
Both are legitimate methods to help you recover. But full compression boots essentially target discomfort from the thigh down and won’t relieve other sore areas, like the hips, shoulders, and back.
Plus, a massage focuses more on soft-tissue relaxation and has the added benefit of human contact, says Mitro. Still, leg wraps can help with tissue repair in a roundabout way: they promote relaxation and help you sleep, which is crucial for recovery.
They’re generally best for elite athletes or back-to-back marathoners, Mitro says. For others looking for post-sweat relief: Take that walk. Do you think these boots will work wonders and can you afford them? Go for it!
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Jackie Lam is a Senior Health Editor at Women’s Health, where she oversees health and weight loss content for the website and the Mind section of the print magazine. Originally from Hong Kong, she is a journalist with over 10 years of experience and a proud graduate of Cornell University and Northwestern University’s Medill School of Journalism. When she’s not on her laptop, she can be found experimenting with Japanese recipes in her kitchen with her husband as her main taste tester, discovering the latest in K-Pop and dreaming of life. upcoming trips of hers to Japan.
Jacqueline Andriakos is the executive director of health and fitness at Women’s Health, where she oversees all health and fitness content on WomensHealthMag.com and the print magazine. She has over five years of experience writing and editing in the wellness space and has contributed to national publications including TIMEAuto.com, Health, very easyand People. Jacqueline is also certified in personal training by the National Academy of Sports Medicine (NASM).
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