‘Why I swear by my compression boots for exercise recovery and relaxation’
From foam rollers and massage guns to ice baths and sauna blankets, recovery-boosting tools have taken the wellness world by storm in recent years. And one of the latest innovations to hit the mainstream is compression technology.
We’re talking space-age-looking recovery boots that claim to improve circulation, reduce inflammation and help you bounce back faster after exercise. Once reserved for pro- athletes and those with circulation problems, compression boots are now popular with everyday athletes and gym-goers, too. Celebs like Jennifer Aniston and Kendall Jenner are already fans.
As someone who exercises around five times a week – whether it’s a run, a strength training session or a reformer Pilates class – my legs are often sore, achy and in need of some TLC. It doesn’t help that I rarely remember to warm up or do my post-workout stretches.
So, when I got the opportunity to trial Hyperice’s Normatec 3 Legs, some of the best-rated compression boots on the market, naturally, I jumped at the chance (well, I tried to!). Read on to find out how I got on, plus everything you need to know about compression tech, including the pros, cons and whether it’s right for you.
Normatec Legs 3
What are compression boots and how do they work?
They may look like thigh-high moon boots, but compression boots are actually self-inflating sleeves that wrap around your legs. They slowly fill up with air, compressing your limbs from your feet up to your thighs – with customisable levels of pressure – before quickly deflating to release the tension. It feels a bit like having your legs wrapped inside a blood pressure monitor cuff.
This process, which mimics a lymphatic massage, is said to flush out metabolic waste and bi-products (such as lactic acid, which builds up during exercise) and encourage fresh, oxygen-rich blood to flood your limbs, helping to reduce soreness, swelling and fatigue.
The Normatec 3 Legs feature a standard design with two leg sleeves, which are connected by hoses to a central unit that controls the level of pressure. They have seven customisable pressure settings to choose from and patented pulse technology to deliver precise treatment, along with the brand’s unique ZoneBoost tech, which adds extra time and pressure to areas you want to pay particular attention to.
According to Gilad Jacobs, founder of Normatec and chief innovation officer at Hyperice, the Normatec 3 Legs deliver dynamic air compression to move fluid around in the most effective way possible. “The dynamic pulsing mimics the physiological mechanisms of the body, replicating the natural muscle pumps and one-way valves of the legs,” he explains.
Who should use compression boots?
Though compression boots were originally used as medical devices for those with circulation issues, and later as a rehab tool to help professional athletes recover from injuries, Jacobs says the Normatecs are designed with the everyday person in mind.
“Compression boots are for anyone who wants to move better, whether you’re injured, you’ve been on your feet all day at work or you’re feeling sore after exercise,” he explains.
“Even if you’re not a hardcore athlete, if we can improve circulation and help the body move and mobilise fluid in the best way possible, everything gets better.”
Do compression boots really work?
There’s plenty of anecdotal evidence that they can help to relieve sore muscles and enhance recovery, but what does the science say?
Well, one 2018 study found that daily use of compression boots could help reduce muscle swelling, soreness and fatigue, while another 2015 study of elite athletes found that those who received 15 minutes of compression therapy after their morning training session enjoyed a reduction in pain and experienced faster recovery. Evidence also shows recovery boots can help increase blood flow to your limbs.
It’s worth noting, however, that while there is significant research into the benefits of compression technology for those suffering from conditions such as lymphedema and deep vein thrombosis (DVT), research into the advantages for athletic performance and everyday recovery is still in its infancy.
What are the downsides of compression boots?
Compression boots are generally considered safe but as with any new device related to your health, it’s advisable to consult a medical profession before using them – especially if you have any underlying health conditions, including DVT, leg ulcers or cellulitis.
If your legs become painful or feel hot when wearing the boots, stop using them. You may also experience numbness if the pressure is too high. Jacobs recommends starting at level one or two and seeing how it feels, but stresses that more definitely isn’t always better.
“It should feel squeezy and intense, but you should be able to tolerate it for half an hour,” he says.
How often should I use compression boots?
According to Jacobs, three to four times a week should be sufficient for most. If you have a particularly gruelling exercise regime, you may want to slip them on between five and six times a week – there are no strict rules.
“You can’t use them too much, but it’s about finding how you can work them into your routine,” he says. “I’d recommend half an hour, but anywhere between 20 minutes up to an hour is good.”
My Normatec Legs 3 compression boots review
3 Legs
The pros
They’re easy to set up and use
I was a little apprehensive when the sizeable box arrived on my doorstep, but I was pleased to find the set-up process is completely fuss-free. The control unit takes a few hours to charge but once it’s full, you simply connect the hoses, slip your legs into the boots and choose your desired settings, including pressure level and whether you want to apply a more intense ‘ZoneBoost’ to any particular areas. You can do this easily from the control unit or within the accompanying app, which is also a doddle to use.
The battery life is impressive (it should last around three hours) but if you do run out of juice mid-session, you can just connect to the mains and carry on with your R&R.
They really do help with post-workout soreness
While more scientific research into their recovery-boosting benefits is needed, from a personal point of view, I’ve found they make a world of difference when I zip them on after exercise.
With a half marathon coming up in a few months, I’ve significantly upped my mileage and have been struggling with tired, achy limbs on a regular basis. After a quick 30 minutes in the boots after my runs, though, my legs feel refreshed and rejuvenated and I feel better prepared for my next training session.
They feel great
Exercise recovery aside, there’s a lot to be said for their relaxing properties. Unlike many other recovery techniques, including cryotherapy, cold water immersion and even foam rolling, compression therapy actually feels good.
I love the firm, squeezing sensation, which feels like a tight but comforting hug around my legs. My favourite time to slip them on is in the evenings before bed – as they inflate and deflate, I can feel my muscles and my mind relaxing.
Essentially, the boots provide a massage-like experience from the comfort of your own home.
They require minimal effort
For me, the biggest appeal is their fuss-free approach to recovery. I’m terrible at making time to stretch, foam roll or get my massage gun out after a workout, but there’s no such issue with my compression boots. I can sit back, relax and watch Netflix or catch up with some work while the boots work their magic on my tired muscles.
The cons
They take up space
Unlike massage guns and foam rollers, compression boots are large and bulky. As someone who lives in a flat, finding somewhere to stash them out of sight is challenging.
They don’t come with a storage case either, but you can purchase one as an extra via the Hyperice website.
They don’t come cheap
Coming in at £899, the Normatec Legs 3 are a premium buy. If you’re only going to whip them out occasionally, then it’s hard to justify the cost.
However, they allow you to take your recovery into your own hands, without having to splash out on a pricey sports massage on a weekly or even monthly basis. “Price per session is actually very low when you think about how long the boots are going to last you,” points out Jacobs.
The verdict: Are compression boots worth it?
I’ve been using my Normatec 3 Legs for over nine months now and they’ve become an integral part of my recovery and relaxation routine. I use them at least two or three times a week – which is a lot more than my old foam roller – and not only do they provide instant relief from soreness, but I feel as though they also help me recover and return to exercise quicker.
Whether you’re an avid runner or gym-goer, you spend a lot of time on your feet, or you simply want an at-home replacement for a weekly massage, compression boots can be game-changing – especially if, like me, you’re time poor and prefer a more passive approach to recovery.
They are a significant investment, though, and certainly aren’t essential. You can still enjoy effective results from more affordable tools such as foam rollers, massage guns and therapy bands. But if you have the funds and want to take your R&R to the next level, your body will thank you.
The Hyperice Normatec 3 Legs are available to buy from Hyperice, Amazon and Healf.
More editor's picks
Normatec Lower Legs
Hyperice's Normatec Lower Legs are lightweight and portable, offering compression massage on the go. They target the calves and can be worn as you get on with your day.
Compression Boots
Another travel-friendly option, these Pulsio boots pack down small and come with a compact carry case. For under £300, they offer excellent value for money.
Leg Massager
If you're on a budget, consider this simple Renpho design. It's not as high-tech as the Normatec 3 Legs, but you can still play around with six massage modes, three intensity levels and two heat settings.
You Might Also Like
