How often should you use compression boots? Podiatrist, Pat

How often should you use compression boots?

Podiatrist Pat's guide to when and how often you should use compression boots for legs.

How often should you use compression boots is a question I get asked often from training buddies and readers. Like most things in life there is no set answer, but rather the amount you should use your recovery boots comes down to a few factors unique to you.

Generally speaking the advice is to use a dynamic compression system like compression boots for legs regularly. Some people will even use them multiple times a day, pre and post workout and so long as there is no contraindication for you doing so there should be no reaosn why you can’t.

When to use compression boots for legs?

Most runners looking to use compression boots for legs for recovery will choose to use them post a long or gruelling session. As a lot of athletes don’t have access to their own boots and may need to attend a drop in recovery clinic this makes sense as the best time to use recovery boots.

However, recovery compression boots for legs can be used both pre and post workout. Using compression boots after a workout means the compression benefits will mostly target recovery and repairing tissue damage done during an intense or long workout.

Using compression boots pre workout has the benefits of promoting blood flow – it is the ultimate warm up (although we don’t recommend skipping an actual warm up!).

How often you should use compression boots?

Ok, so this is why you actually tuned in to this article.

If you have your own boots (strongly recommended) then NormaTec recommend daily use of anywhere between 10 – 60 minutes. Assuming you don’t have any circulatory problems.

Given a lot of athletes don’t have their own compression boots for legs my advice is to pick your hardest session a week and go for a drop in recovery session at a local clinic after this session. Once a week is better than none at all.

For medical use, say in Lymphedema patients, I recommend talking to your trusted medical professional about the best plan for your needs.

Compression boots for legs... More FAQ's answered.

How long should you use compression recovery boots for?

As mentioned compression recovery boots or pneumatic compression devices as they are also known can be used for between 10 – 60 minutes a day. Most at home recovery boot systems will come with 10, 20 and 30 minute time settings. The longer your session the better results you should get however we strongly don’t recommend going above 30 minutes in each individual session (60 minutes would obviously be made up of two 30 minute sessions, pre and post workout).

When not to use compression recovery boots?

Compression is a seriously useful tool for recovery, but it’s not a ‘one-size-fits-all’ approach. Compression therapy is not a good answer for all people. I am passionate about ensuring at risk individuals know that they should avoid compression boots.

People with the following medical conditions should not use a compression device without the direction of a medical professional:

Cellulitis
Leg Ulcers or wounds that aren't healing
Neuropathy or lack of sensation
Peripheral arterial disease
Fragile, easily damaged or thin skin
History of organ failure

So, how often do I use my compression boots?

In fairness, I am a bit of a recovery junkie. My friends joke that I just train so that I can nerd out on how to best recover! So I am at the most full on end of the usage spectrum.

I use compression therapy before i train as a way to improve my circulation and ensure my blood is highly oxygenated (prime conditions really!). Depending on time, I will jump in to my compression boots for legs for 10 – 20 mins pre a decent length training session.

Any of course, I’ll get back in to my recovery boots after most long or intense sessions. I aim for 30 minutes recovery after any decent runs or workout sessions (which are generally at about 4 times a week).

If it’s been an intense workout I will also sleep in recovery tights. You see… I told you i was a recovery nerd. At least I am happy to admit it.

What I am using most these days

2XU Elite Power Recovery Tights

 4.3/5

Graduated compression proven to improve performance and compression. Includes over foot compression. Mens and ladies available.

NormaTec Pulse 2.0

 4.5/5

Known as the market leader. The NormaTex Pulse 2.0 only really loses marks for its price. A well made piece that will last beyond others.