Compression boots, such as the popular Hyperice Normatec 3, have become widely known among athletes and fitness enthusiasts. These devices, often featured on social media by influencers and professional athletes, are designed to speed up recovery by using air pressure to massage and stimulate the legs. But do they really deliver on their promises? Let’s take a closer look.
What Are Compression Boots?
Compression boots are full-leg devices that apply intermittent pneumatic compression, which means they use air pulses to apply pressure to the muscles, typically in the legs. The device works in cycles, applying pressure starting from the feet and moving upwards toward the hips or thighs. This method mimics the natural muscle pumping action and is said to help move fluids through the body, promoting faster recovery.
How Do Compression Boots Work?
The primary function of compression boots is to enhance the body’s natural lymphatic drainage system. During intense physical activity, the body produces metabolic waste products, like lactate, that contribute to muscle fatigue and soreness. Compression boots aim to accelerate the removal of these byproducts by using controlled pressure to push fluid out of the muscles, theoretically speeding up recovery and reducing soreness.
Paul Longworth, an athletic trainer and recovery specialist, explains that these devices help by “driving out swelling” and facilitating the elimination of waste, giving athletes the potential to recover more quickly after a workout or competition.
The Science Behind Compression Boots: Effective or Overhyped?
There’s some research that supports the benefits of compression boots. Studies have shown positive effects on cardiovascular recovery, swelling reduction, heart rate variability, and muscle soreness. For example, a 2014 study with Olympic athletes found that compression boots were effective in reducing muscle pain after intense training sessions. However, not all studies agree. A 2021 study indicated that while compression boots might provide short-term relief for delayed-onset muscle soreness (DOMS), they don’t offer lasting relief or significantly speed up muscle recovery in the long run.
Benefits for Different Athletes
Compression boots seem most beneficial for endurance athletes, who experience higher levels of swelling and metabolic buildup during prolonged activity. Longworth uses these devices for various athletes, including MMA fighters and CrossFit competitors, to aid recovery between training sessions or after intense competitions. For endurance athletes, who deal with swelling from long periods of exertion, the use of compression boots can help alleviate some discomfort and potentially speed up recovery time.
What to Look for in Compression Boots
If you’re considering purchasing compression boots, there are a few key features to keep in mind. First, choose a device with sequential compression, meaning the pressure starts at the lower part of the leg (like the foot or calf) and gradually moves up to the thigh. This type of compression mimics natural muscle movement and aids lymphatic drainage. Avoid devices that apply pressure uniformly across the entire leg at once.
Also, while some compression boots feature cold therapy, it’s best to avoid those options. According to Longworth, adding cold to the process makes fluids more viscous and can counteract the benefits of compression by tightening capillaries and hindering fluid flow.
Are Compression Boots Worth the Investment?
Compression boots can be a great passive recovery tool for athletes, especially if you have extra money to spend. They offer a convenient and relatively low-effort way to aid in muscle recovery without the need for regular massages. However, they come with a hefty price tag, and their effectiveness compared to other recovery methods, such as active recovery or light exercise, is still up for debate.
Longworth stresses that moving your muscles through light exercise (such as a slow spin on a bike) can often provide better long-term benefits for reducing swelling and promoting recovery than compression boots. A 2020 study showed that while the Normatec system was more effective than passive recovery, active recovery methods still outperformed it in the long run.
Conclusion
Compression boots may offer benefits, particularly for athletes looking for a passive recovery tool. While they can help with short-term soreness and swelling, they are not a magical cure-all for muscle fatigue. If you’re looking for a way to recover quickly and easily, compression boots are a solid option, but don’t underestimate the power of movement and exercise in your recovery routine.
