Intermittent pneumatic compression boots for post-exercise recovery
- Maryke Louw
- 4 days ago
- 5 min read
Updated: 9 hours ago
Intermittent pneumatic compression boots are marketed as high-tech tools for post-exercise recovery. But do they really work? I review the latest scientific evidence on how effective compression boots are at aiding recovery and how they stack up against other active as well as passive recovery methods, including just plain rest.
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In this article:
How would compression boots aid athletes’ recovery?
Intermittent pneumatic compression (IPC) boots are devices worn on the legs that rhythmically inflate and deflate air chambers to apply pressure to the limbs. The aim is to enhance blood circulation and lymphatic drainage, which might help to flush out exercise-induced waste products and promote faster recovery after exercise.
By mimicking some effects of massage or active cool-downs, compression boots are marketed as a convenient recovery aid for athletes.
What does the research say?
Various scientific studies have looked at how effective compression boots really are for helping athletes recover. I’ve summarised the findings from three recent research reviews, each with a somewhat different focus, that looked at the available body of high-quality research.
Small benefits, especially for soreness
A 2024 review analysed 17 studies involving 319 athletes and found that compression boots provided modest recovery benefits:
Muscle function: Small improvements were noted in performance recovery after exercise, but they were minor and not consistently significant.
Muscle soreness: The most notable benefit was reduced soreness 48 hours after exercise. The difference was small but significant.
Physiological markers: Mixed results. Compression boots didn’t reliably reduce markers of muscle damage or inflammation, and effects on heart rate or blood lactate were inconsistent.
No clear advantage over other standard methods
This 2025 review analysed six studies that compared compression boots to other post-exercise recovery strategies like rest, stretching, massage, compression garments, and active recovery.
It found no clear evidence that compression boots are better or worse than these alternatives. The number of direct comparison studies was small, and results were mixed.
👉 The takeaway: Compression boots seem roughly as effective as standard recovery techniques but are not clearly better or worse.
Comparing compression boots to other devices
This 2025 analysis looked at 19 studies, encompassing 672 participants, that compared three hi-tech recovery methods: red light therapy, neuromuscular electrical stimulation (NMES), and compression boots.
Red light therapy, especially when applied before exercise, reduced muscle soreness and improved next-day performance better than just resting.
In contrast, compression boots and NMES showed no clear benefit over passive rest.
Overall verdict and practical takeaways
Bringing together the evidence, here’s what we can conclude:
Compression boots vs. other recovery methods
Compared to active recovery: No significant advantage. Light aerobic activity appears to be just as effective.
Compared to massage: Similar effects were observed. However, compression boots might be a convenient alternative to massage if there’s nobody to massage you and you’re not into foam-rolling.
Compared to compression garments: One study that was included in the analysis suggested that compression boots might be more effective than static compression socks and sleeves, but evidence is limited.
Compared to high-tech methods: Red light therapy appeared to outperform compression boots. Electrical muscle stimulation showed similar results to compression boots.
Compared to rest: Compression boots might offer slight benefits, particularly in reducing soreness, but not enough to clearly outperform simply resting.
Placebo effect and athlete perception
Several studies noted that perceived benefits, like feeling less sore or more recovered, were stronger than changes in objective markers like muscle damage or performance. This suggests a possible placebo effect.
Only a few studies included placebo control groups, so it’s difficult to separate psychological from physiological benefits. Still, if an athlete feels better and more confident after having used compression boots, that perception itself can be helpful.
Recommended pressure and duration
These are the settings that were most used in the research:
Pressure: Between 60 mmHg and 100 mmHg appears to be the most effective pressure range in the studies that have been reviewed. Lower than that would not have much effect, and higher pressure might start to restrict blood flow.
Duration: Sessions of 20 to 30 minutes are typically used in studies and seem sufficient.
Longer sessions (45–60 minutes) might be used when recovering from very intense or prolonged activity (e.g. marathon, multi-event training).
Daily or twice-daily sessions are often used in research with no reported adverse effects.
Compression boots on Amazon that state their pressure range in mmHg are quite rare. Below are two full-leg models and one lower leg model (the latter being calf sleeves, not boots), each with a pressure range that includes 60–100 mmHg.
Lower-leg vs. full-leg compression boots
I could not find studies that directly compared lower-leg with full-leg compression boots.
Full-leg boots might target more muscle groups and improve circulation across a greater area, but evidence doesn’t yet confirm that they offer better recovery outcomes.
The choice likely depends on the athlete’s needs: full-leg boots for comprehensive coverage, lower-leg boots for targeted recovery in runners or those prone to calf soreness.
Conclusion
Compression boots are a popular recovery tool, but current research suggests their benefits are modest. They might help reduce soreness slightly but don’t significantly enhance muscle performance or accelerate physiological recovery.
When compared to rest, active recovery, massage, or other recovery techniques, they appear to be similarly effective rather than clearly superior.
And remember: the most effective post-exercise recovery still relies on the basics – sleep, nutrition, and appropriate training loads. Compression boots might support recovery, but they’re not a substitute for the fundamentals.
How we can help
Need help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan.
We're all UK Chartered Physiotherapists with Master’s Degrees related to Sports & Exercise Medicine or at least 10 years' experience in the field. But at Sports Injury Physio we don't just value qualifications; all of us also have a wealth of experience working with athletes across a broad variety of sports, ranging from recreationally active people to professional athletes. You can meet the team here.
About the Author
Maryke Louw is a chartered physiotherapist with more than 20 years' experience and a Master’s Degree in Sports Injury Management. Follow her on LinkedIn and ResearchGate.
