Learn why compression boots can serve as the ultimate recovery tool.
Recovery is often the most overlooked component in training. It is just as important, if not more so, than the actual workout because neglecting adequate rest and recuperation can lead to burnout or even injury. With proper recovery, you’ll be able to get back to your workouts sooner and more invigorated.
Not all that long ago, recovery looked considerably different. It involved getting off your feet, using a mix of ice and heat, and the occasional massage. Now, there’s an abundance of fancy tools that do all the hard work and leave no excuse for insufficient rehabilitation.
The latest must-have recovery tool is a space-age-looking contraption known as compression boots. Equinox+ spoke with Jackie Berens, senior brand marketing specialist at Hyperice, the leading provider of innovative technology for recovery, mobility, and improved performance, as well as Jeff Martin, who received a Ph.D. in Health and Human Performance from the University of Florida and is currently a scientific advisor to Hyperice/Normatec, to learn all about the hottest instrument in recovery.
Enter: Compression Boots
Also known as recovery boots, compression boots are inflatable sleeves that cover the legs and feet, and fill with air to apply pressure to the limbs. Athletes use the boots to speed up recovery by promoting metabolic clearance, helping to increase blood flow, reduce inflammation, and improve redox balance.
Hyperice’s flagship Normatec line uses Normatec compression therapy, which utilizes pneumatic air to provide compression to the entire circumference of the limb.
“There are multiple zones for compression that work from distal to proximal sequentially, like a massage, with downstream compression always slightly higher than an upstream zone to promote venous and lymphatic return,” says Martin.
The tool’s patented Pulse technology replicates your body’s natural “muscle pumps” and delivers the treatment to five overlapping zones. Plus, “ZoneBoost” technology allows you to target specific areas of the leg at one of seven compression levels, Berens adds.
Practical Benefits
Compression boots are designed to aid recovery. By moving fluid throughout the body, they help the lymphatic drainage process, temporarily increase circulation to the legs, and reduce muscle pain and aches. They are also known to improve range of motion and overall flexibility.
Martin adds, “When used in conjunction with intense training for recovery, there is a reduction in markers of proteolysis and improvement in markers of protein synthesis, suggesting a better balance of breakdown versus growth and repair.”
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Real-World Applications
Studies show that 20 minutes a day is the optimal amount of time to use compression boots. However, “the beauty of the Normatec recovery system is that it is customizable and can be used differently for different applications,” says Martin. “For example, you may use a lower target inflation pressure for warm-up purposes [and] a higher target inflation pressure for recovery, or if you have larger limbs, and/or just prefer a particular target inflation pressure based on comfort.”
“The purpose of use, sports-related recovery, warm-up preparation, general soreness, or relief will really dictate the program that would be recommended. That program may vary in terms of time and frequency,” Martin continues.
If you find yourself pressed for time, just using the boots for 10 minutes is beneficial. Martin admits, however, that typically, 20 to 60 minutes is the sweet spot. Anything more than that and there can be diminishing returns. When you feel the legs could use additional recovery, simply incorporate multiple sessions with a break in between.
Who Should Use Compression Boots?
You don’t need to be a professional athlete to reap the benefits of compression boots. They are helpful not only to elite athletes but also to weekend warriors and working professionals seeking relief from being on their feet all day.
“There is great utility in the Normatec boots with healing and recovery from injury,” says Martin. “The mechanism of action for the Normatec recovery system can certainly help to alleviate swelling, promote a healthier bio-environment, and has been associated with improved wound healing time.”
“You can even compress only a single leg and see improved blood flow and vascular responses in the other leg, which could be helpful if pain is a limiting factor for directly compressing an injury site,” he adds.
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Alternatives to Try
When it comes to sports recovery, an active cool-down or recovery program is virtually always beneficial. This includes stretching, massaging, wearing traditional compression garments, or low-intensity exercise. You can use Normatec therapy in conjunction with these methods for additional benefit.
Martin does point out that there are occasions when passive recovery, such as rest and relaxation or hydration and nutrition, is the best option. These can be implemented whenever you are feeling overworked or general fatigue, during injury, or while traveling.
Still, compression therapy remains in a league of its own, as Martin admits it would be difficult to produce the same stimulus with manual massage because the pumping nature of the compression is unique to devices like compression boots.
“Conversely, adaptation to static compression occurs quickly,” he says. “Consider tapping your leg with a pen repeatedly versus lightly pushing a pen onto your leg and leaving it there at a constant pressure. You ‘feel’ the static touch for much less time. The body is constantly adapting to stimuli and stressors. The more variable, peristaltic nature of the compression optimizes the bio response.”
With sports recovery being a fast-growing and ever-evolving market, expect companies like Hyperice to continue pushing the boundaries of technological innovation. This doesn’t mean you should toss out your compression sleeves and foam rollers, but be prepared to see more futuristic gadgets infiltrating the industry in the coming months and years.
Hyperice and Normatec are available at The Shop at Equinox. Click here to shop the collection.