Recovery boots, also known as compression boots, have become a common sight in gyms, physiotherapy clinics, and among pro athletes. These inflatable leg sleeves claim to speed up recovery, reduce soreness, and improve circulation. But is there science to support the hype? Let’s break it down.
What Are Recovery Boots?
According to Nike, recovery boots are hollow fabric sleeves that wrap around the feet, calves, and thighs. They inflate in sections to push fluid from the lower extremities back toward the heart. This process mimics the natural contractions of your muscles. The technology, called intermittent pneumatic compression (IPC), has been used in medical settings to manage conditions like lymphedema and deep vein thrombosis.
Today, athletes use IPC to flush out metabolic waste, reduce swelling, and promote healing in muscles after intense training or competition. While the body already performs these functions naturally, IPC may enhance the process, especially for those who train at high intensity or have limited time to recover.
What Does the Science Say?
A study published in the Journal of Sport Rehabilitation looked at endurance athletes such as marathoners and ultramarathon runners. Researchers found that IPC reduced perceived muscle soreness in the short term when compared to passive recovery. However, it did not significantly affect long-term markers of muscle damage.
Further analysis across several studies found similar results. IPC can help with short-term discomfort, but there is limited evidence that it accelerates long-term muscle repair. This makes recovery boots helpful for temporary relief, but not a guaranteed solution for complete recovery.
When and Who Benefits Most?
Athletes who train multiple times a day or compete back-to-back may benefit most from IPC. According to Nike, recovery boots are ideal for professionals or highly active individuals who cannot take extended breaks between sessions. For recreational exercisers, traditional recovery strategies like stretching, hydration, rest, and foam rolling are usually sufficient.
The Bottom Line
Recovery boots are more than just a trend. Scientific evidence shows they can reduce short-term soreness and help improve circulation. However, they should not be viewed as a cure-all. If you are training hard and need quick recovery between sessions, they may be worth considering. For most people, standard recovery techniques still do the job effectively.
References:
https://journals.humankinetics.com/view/journals/jsr/30/4/article-p668.xml
