Performance Benefits of recovery boots for runners
Recovery Boots for Runners... A 2021 approach to recovering better.
Compression therapy is certainly no new idea to the running community. The performance benefits of recovery boots for runners have been tested under the scrutiny of sports scientists in biomechanics labs for many years, as well as anecdotally amongst runners who have been looking for a recovery edge.Â
The last 15 years Compression has largely been adopted as a wearable recovery tool with the use of compression tights, compression pants, compression sleeves and compression socks. Scientists and runners alike have had plenty of time to agree that the benefits of compression are noteworthy for most.Â
Why do athletes use recovery boots?
In short, recovery boots for runners are used to improve athletes recovery post tough or enduring runs. This is why they are often referred to as recovery boots. They are also called compression boots, pneumatic compression devices, air compression boots and vasopneumatic boots.Â
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By improving ones rate of recovery runners believe this edge can have them training more frequently, harder and for longer durations while minimizing the risk of injury associated with this increase in training.Â
Performance benefits of recovery boots for runners
Compression therapy is an effective tool to promote the circulation of blood. Athletes want the blood from their limbs to travel back to their core at an efficient rate. When the blood is moved through the heart it becomes oxygenated. Increasing the amount of oxygen in the blood increases the amount of energy available for working muscles to use.
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This increased blood oxygenation maximises performance as muscles will note fatigue so quickly. This is one of the reasons many athletes choose to use compression before their intense training session, not only afterwards.Â
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Additional benefits to runners include:Â
- Improved athletic performance
- Eliminates toxins and waste products eg lactic acid
- Improves flexibility and range of motion
- Increases rate of recovery from injury or muscle soreness
- R + R between workouts (rest and recovery my friends!)
What do compression recovery boots feel like?
Lots of people agree that a recovery boots session feels a bit like a massage. Not as deep or painful though. In fact some people call them “massage boots”.Â
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Once the appropriately sizes boot is selected (getting your size right is important) and the space-like boots are put on the air will begin to inflate the boots around your legs. This feels precisely as I am sure you are imagining it. A little like inflating a blood pressure cuff only not as firm or restrictive.
The pulsing will then begin compressing at the feet and slowly transfer up the body massaging the leg muscles as it works towards the end of the boot closest to the trunk. The pressure gets lighter as it moves up the body. This rhythmic pulsing and sequential pressure change is essential for moving blood and metabolic waste from the muscles towards the trunk where the blood is re-oxygenated and the metabolic waste is transferred to the kidneys for removal.
How often, how long and when to use recovery boots?
I’m glad you asked! I wrote a whole article on how often you should use compression recovery boots. This also covers when and how long this dynamic compression method should be used.Â
I am a runner, should I invest in recovery boots?
If you are looking for those extra 1% gains then recovery boots could be the answer for you. We’re seeing the industry gain a lot of momentum as athletes are realising what a big impact recovery has on their performance and and athletic improvement.Â
Owning your own Compression Recovery Boots is an option for a lot of runners these days as the price points to enter the market now start at just a couple of hundred dollars for decent quality boots.
For those spending a lot of money frequenting recovery lounges or seeing massage therapists more often than they may otherwise need to, a pair of compression recovery boots is a justifiable expense that could pretty quickly pay for itself.
My final thoughts
Supercharging your recovery with dynamic compression after a gruelling run or workout will help to improve circulation and give life to aching fatigued muscles, with the added benefit of reducing or perhaps even eliminating DOMs.Â
It’s a little like having a personal massage therapist you don’t have to pull out your wallet for 😉
If you need to improve your recovery game, or are looking for that competitive edge then it’s a tool i’d highly recommend to runners or any athletes for that matter.Â
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