When running long distances, you may think that knee pain is par for the course. I felt the same.
When I was preparing for my very first marathon, I had extreme aching on my IT band that severely hindered my training and just would not seem to go away. After resting, physio and becoming more realistic with the last few weeks of my plan, I was able to once again start slowly adding mileage.
This is very common and whether you are aiming to cross the finish line at 26.2 miles, a half marathon, or smash your own non-running goal, it is challenging enough mentally without having to factor in physical pain. And what’s more, pushing through can cause real long-term damage.
During my third time training for London’s most sought-after cross-city race, I had an ace up my sleeve. Technology in the recovery space is ever enhancing and one of the latest developments may just be the most advanced to date; compression boots.
You will find compression boots at boutique gyms like Third Space and in the kit of professional athletes – but brands like Hyperice and Therabody have made them more accessible for fitness enthusiasts to maximise passive recovery from the comfort of our own homes – and they are a complete game changer.
After every run, gym session or slow plod, I would pop my legs in the constricting and expanding pneumatic compression system for 20 minutes and I did not experience pain at all. Best of all, all you need to do is sit there. I would switch on the TV, rehydrate and take a moment of calm, while the boots worked their dynamic air compression to increase circulation and reduce swelling. I didn’t even feel delayed onset muscle soreness, even after 20-mile sessions. Magic.
So, how do they work? We reached out to Gilad Jacobs, Chief Innovation Officer at Hyperice, a brand used by professional athletes across the NBA, NFL and Olympics, to get the lowdown.
What are the benefits of compression?
“Compression therapy uses dynamic air compression to create a restorative massage that helps you feel refreshed faster”, he explains. “The technology helps to increase circulation, revive muscles and reduce swelling”.
The device that he had a hand in creating, the Hyperice Normatecs 3 Legs, is powered through “a patented pulsing dynamic air compression massage to advance everyday wellness and help aid in faster recovery, improved training and maximised performance” - with the studies to back it up. In testing, the device has shown “decreases in pain sensitivity and muscle fatigue after exercise, and increases in range of motion”.
Do compression boots work?
“In short, yes”, Jacobs stresses. “Normatec Compression boots enhance circulation, improve lymphatic drainage and the specific cyclical waves of compression (peristalsis) that provide great results for users to impact the other end of the spectrum and enhance recovery for performance”.
He adds, “Every NBA and NFL team, a host of Olympic programs and the IRONMAN triathlon community all consistently use the Normatecs daily as they deliver quick and effective recovery for athletes who are both recovering from injury as well along with those who are in pursuit of rapid recovery”.
Are there downsides? Can compression be overused?
Jacobs reveals that “Originally, compression devices were solely used as medical devices for serious complications including diabetic wounds and poor venous blood return. Now, compression boots like Normatecs are often designed with the everyday person in mind, whether they are active or not”.
However, he cautions, “As with any recovery device, users must be attentive when using them. There are no major downsides but anyone with a new blood clot (Deep Vein Thrombosis) should not use compression and, rarely, temporary numbness in the feet may occur if the pressure setting is too high for the individual”.
What should consumers look for in compression boots?
According to Jacobs, consider the following:
- Customisability: “If you’re new to compression boots, purchasing a pair with the ability to programme sessions based on intensity and duration is key”.
- Precision: “The Normatec 3 Legs by Hyperice have 5 overlapping zones and 7 levels of compression using their patented Pulse technology to deliver precise treatment to those zones. These can all be programmed correctly to the users so you can see what works best for you pressure-wise”.
- Pulsations: “Pulse technology works by biomimicry to replicate the natural muscle pumps and one-way valves of the legs”.
- Ease of use: “Some compression boots will have an interface that allows users to customise their recovery session via Bluetooth and may be connected to specific apps.
- Cost: “As with many health and wellness products, you get what you pay for. The more you pay will often mean that the product is more technologically advanced, and may offer increased benefits. If you want to buy something which will help increase your well-being and enhance your recovery, compression boots can certainly be a worthwhile investment”.
Shop the best compression boots below
Therabody RecoveryAir PRO Fully customizable pneumatic compression system
Therabody’s compression boots are on the pricier end of the recovery spectrum, but if you’re a regular runner, they’re well worth the investment.
The future of passive recovery, the RecoveryAir PRO offers fully customisable compression with a freestyle mode or programs that you can control via an easy-to-use app - there are four preset options to choose from. Benefits include a relief of muscle fatigue, a boost in circulation and lymphatic drainage and a reduction in swelling and stiffness.
What makes the PRO stand out from the crowd is the sheer possibilities of personalisation, whether it’s the inflation cycle, time setting, pressure range, hold and release time or the ability to dictate the pressure of individual chambers - Therabody puts the power in your hands to deliver a high-performance, high-powered pre or post-workout treatment.
Buy now £1129.00, Therabody
Therabody RecoveryAir Prime
If it’s good enough for the professional athletes, it’s finding a way into our recovery arsenal. The Therabody RecoveryAir Prime is a game-changing device that uses the power of pneumatic compression technology to prevent DOMS after high intensity activities like running.
Unlike stretching or foam rolling, this is a passive technique that you can use while watching TV or unwinding before bed and so it is much more likely to be used if you’re someone who is time pressed or never gets round to actually doing the stretches.
It works by boosting your body’s natural ability to pump blood around the body and increases circulation through sequential inflations/ deflations and squeezing/releasing - a process that has often been used by physios and hospitals but is now available from the comfort of your own home. This encourages healing, flexibility and counteracts stiffness and swelling.
While not specifically targeted for the knee, it tackles the entire leg.
Buy now £499.00, Therabody
Hyperice Normatec 3 Legs
Hyerprice is one of the leaders in the percussive massage and compression recovery game, becoming almost synonymous with movement enhancement technology. The boots were brought to market from NormaTec, which was then acquired by Hyperice back in 2020, and can be found dotted around some of the most advanced gym floors - namely at Third Space.
Beyond just supporting the legs, the Normatec 3 device has additional attachments to get a full body recovery treatment with the ability to shop the hip and arm add-ons, which will certainly come welcomed to those after a big lifting session. With up to three hours of battery life, you can pop on a playlist or the TV and let the seven levels of compression encourage blood circulation and combat DOMS with ZoneBoost technology providing a targeted pressure in an area that needs a little extra seeing to as part of your warm-up or cool down.
The controls are easily navigable or you can pair it with the app for a tailored approach. Normatec has been put through its paces and comes scientifically backed to provide restorative benefits. At some points, it feels as if the legs could not possibly inflate further at the risk of exploding and while it’s a strange sensation, you will certainly appreciate it the following day.
Buy now £899.00, Hyperice
Bodi-Tek Full Leg Compression Massager
There is something quite dystopian seeming about the Full Leg Compression Massager by Bodi-Tek but don’t let that put you off. Slip your pins into the massager and wrap it for a tailored fit. It then gets to work with a series of pulsations, warmth and vibrations that are immediately soothing to tired or sore limbs. There are six preset massage programs that play around with 11 compression pockets so no part of the leg is left out of the treatment but you also have the option to customise it to your needs.
Buy now £130.00, Argos
Pulsio COMPRESSION Boots
Pulsio’s compression boots stand out from its competitors for their clear display, making it one of the easiest on the market to operate. The device comes with an attached controller that features an LED screen so you can create a tailored treatment and ensure it is working in the correct area thanks to the intuitive diagram. You can also customise the air pressure, time, combination, circulation, sequence and strength but if that all sounds a bit too complicated, fear not as there are preset modes too. Four chambers give you coverage from the foot to the thigh and there are seven intensity levels.
Buy now £299.99, Decathlon
FIT KING Leg Massager with Heat Recovery Boots Leg Compression Machine
At-home sauna blankets give you the benefits of enhancing blood flow and circulation through their elevated temperatures and it is with this in mind that FIT KING has created this heat recovery machine, which also comes complete with three massage modes. Through a combination of warmth, sequential compression and literal massage, these boots have a number of soothing properties from releasing tight muscles and combatting muscle spasms to reducing swelling.
Buy now £109.99, Amazon
FIT KING Leg Massager, Recovery System Compression Boots Leg Massagers
Compression boots can be costly - and while the investment is worth it in the long run if you are an athlete or managing pain, when you don’t want to fork out a fortune for the privilege, this option from FIT KING can do the trick. There are four chambers on the legs that when activated encourage blood and lymph circulation with compression. There are eight intensity levels but also 10 massage programs that more closely reflect a hands-on treatment, bringing an element of relaxation to your post-workout recovery.
Buy now £299.99, Amazon
