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Evidence-Based Article
Compression Therapy for Athletes: Does It Actually Help Recovery?
Evidence-Based Breakdown for Smarter Training Recovery
Compression boots and recovery devices like Normatec, GameReady, and other intermittent pneumatic compression (IPC) systems have exploded in popularity. You’ll see them in training rooms, gyms, and even living rooms of everyday athletes. But the question remains:
Do they really work — or are they just an expensive fitness trend?
Here’s what the science says.
What Does the Evidence Say?
Research shows that compression therapy offers modest but meaningful benefits, particularly for post-exercise recovery.
✔ Reduces muscle soreness
Multiple studies show that compression helps decrease delayed-onset muscle soreness (DOMS), especially when used during the recovery window after intense exercise.
✔ Supports recovery of muscle function
IPC can lead to small improvements in muscle strength recovery and lower perceived muscle damage.
✔ Works best at moderate pressure
Evidence suggests that 20–30 minutes at ~80 mmHg tends to be the most effective range for recovery.
✔ Increases pain threshold in some athletes
Elite athletes have reported improved pain tolerance lasting throughout the day after compression sessions.
✔ Safe and easy to add to a recovery routine
Systematic reviews consistently note that compression is safe and well-tolerated, with few adverse effects.
Importantly, no study shows that more pressure = more benefit. Excessively high pressure may even be counterproductive.
Overall: Compression is helpful, but not transformative. It’s a supplement—not a shortcut.
How Does Compression Therapy Work?
Compression therapy works primarily by influencing circulation and fluid movement.
✔ Enhances venous return
Pressure helps move blood back toward the heart, reducing pooling in the legs.
✔ Improves blood flow velocity
Faster circulation may help deliver oxygen and nutrients more efficiently.
✔ Assists with waste removal
Helps clear metabolic byproducts accumulated during intense exercise.
✔ Protects muscle glycogen levels
Some evidence shows compression may limit glycogen breakdown and muscle damage, supporting better recovery between sessions.
Athletes often report that their legs feel “lighter,” less stiff, and more prepared for the next training session — even when objective performance changes are small.
The Bottom Line: Should Athletes Use Compression Therapy?
Compression therapy is not a magic performance enhancer, but it is a helpful tool when used correctly.
Best for:
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Reducing soreness
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Improving comfort after workouts
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Supporting recovery between practices or competitions
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Feeling more prepared for the next session
Keep expectations realistic: compression devices will not replace proper programming, sleep, hydration, or nutrition.
Used strategically, they can help athletes recover smarter and more consistently, which often leads to better long-term performance.
< Recommendation by Our Experts>
✔ Use Compression for 20–30 Minutes at Moderate Pressure
Research suggests ~80 mmHg during recovery provides the most consistent benefits.
✔ Integrate It Into a Broader Recovery Plan
Compression works best alongside sleep, hydration, fueling, and load management — not as a standalone tool.
✔ Prioritize Feel and Function
Athletes who feel better tend to train better. If compression reduces soreness or stiffness, it’s a valuable addition.
< Reference >
- Beliard, Samuel, Michel Chauveau, Timothée Moscatiello, François Cros, Fiona Ecarnot, and François Becker. “Compression Garments and Exercise: No Influence of Pressure Applied.” Journal of Sports Science & Medicine 14, no. 1 (2015): 75–83.
- Sands, William A., Jeni R. McNeal, Steven R. Murray, and Michael H. Stone. “Dynamic Compression Enhances Pressure-to-Pain Threshold in Elite Athlete Recovery: Exploratory Study.” Journal of Strength and Conditioning Research 29, no. 5 (2015): 1263–72. https://doi.org/10.1519/JSC.0000000000000412.
- Maia, Filipe, Fábio Yuzo Nakamura, Hugo Sarmento, Rui Marcelino, and João Ribeiro. “Effects of Lower-Limb Intermittent Pneumatic Compression on Sports Recovery: A Systematic Review and Meta-Analysis.” Biology of Sport 41, no. 4 (2024): 263–75. https://doi.org/10.5114/biolsport.2024.133665.
- Sharma, Lalita, MEjaz Hussain, and Shalini Verma. “Effect of Recovery Modalities on Blood Lactate Clearance.” Saudi Journal of Sports Medicine 17, no. 2 (2017): 65. https://doi.org/10.4103/1319-6308.207577.
- Stanek, Justin M. “The Effectiveness of Compression Socks for Athletic Performance and Recovery.” Journal of Sport Rehabilitation 26, no. 1 (2017): 109–14. https://doi.org/10.1123/jsr.2015-0048.
- Colantuono, Vincent M., Ryan Oakley, Disa L. Hatfield, Luis Penailillo, Shabnam Lateef, and Jacob E. Earp. “Contrast With Compression Therapy Enhances Muscle Function Recovery and Attenuates Glycogen Disruption After Exercise.” Sports Health: A Multidisciplinary Approach 15, no. 2 (2023): 234–43. https://doi.org/10.1177/19417381221080172.
- Chen, Jack, Jennifer Cogburn, Britt Marcussen, and Tyler Slayman. “Optimizing Athletes’ Recovery and Performance: A Review of Vibration Therapy, Compression Garments, and Massage.” Current Sports Medicine Reports 24, no. 6 (2025): 177–85. https://doi.org/10.1249/JSR.0000000000001259.
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