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Arm yourself for post-workouts, injuries and soreness

If you work out or train with any level of intensity then recovery is always a key part of the process. Relieving soreness and tightness can be achieved with foam rollers, massage guns and stretching exercises, but how about trying what personal trainers and professional athletes use? Intermittent pneumatic compression (IPC) devices.

Also known as leg compression sleeves or recovery boots, these cover your legs from foot to thigh (think hockey goalie). The sleeves inflate using forced air from a compression pump at various ranges of pressure and then squeeze your legs to increase blood flow. Then the sleeves constrict and release (similar to a blood pressure cuff at the doctor’s office) to help circulate blood through the body—even when you’re in a resting state. The full cycle of inflating and deflating takes 60 seconds and can be repeated for as long as you’d like your treatment to last.

While they may look cumbersome, the therapeutic benefits are huge: increasing blood flow, promoting soft tissue healing, and improving lymphatic function. Through sequential inflation, blood and lymphatic fluid are pushed up and out of the legs and circulated and filtered through the heart, kidneys and lungs.

Long a staple of pro-athletes and personal trainers, leg compression sleeves systematically apply massage-like pressure to the legs and feet, reducing time between runs or training sessions, and can maybe even save you a trip to the spa.

The first consideration is how much pressure the device can/will apply to the area being treated. I prefer high pressure after a long run or ride, but many of my clients don’t, opting for a lighter pressure setting and more mellow experience. It’s similar to a deep tissue versus a lighter touch massage. Pressure is measured in mmHg just like when your blood pressure is taken.

Most of the sleeves on the market range from 30-110 mmHg although certain brands will deliver up to 250 mmHg. More is not always better. I find anything above 110 mmHg to be uncomfortable especially if your feet aren’t positioned well in the sleeves.

Also check out the actual air chambers contained in the sleeves themselves. These may overlap for gapless compression and some can be boosted or turned off as needed.

Finally, there is ease of use which involves simplicity of operation, hose placement inside or outside of the boots, portability of the unit including weight, as well as sizing options for the legs, and overall construction. All of the leg sleeves here are made of nylon.

I was introduced to leg compression sleeves a few years ago when I was at a sports rehabilitation facility for treatment. I spent an hour in the sleeves, but immediately felt less soreness and stiffness in my legs. I own just about every recovery gadget on the market, including massage guns, vibrating and non-vibration massage balls, foam rollers of every size and shape, cups, and gua sha tools, but these were just different. I have analyzed and evaluated each of these products, personally tested them, and also relied upon other user reviews for additional feedback. Below are the best leg compression sleeves to buy now.

Normatec offers the best quality, construction, and ease of use. The hoses snap in quickly—from the box to your legs in seconds. The system is loaded with features including seven pre-set intensity levels whereas most others require you to pick the intensity levels for each zone. There’s also “Zone Boost” for targeted attention to problem areas. Its superior construction feels medical-grade and the legs have internal hoses to avoid tangling while zippers are extra sturdy and don’t grab onto the nylon sleeve when zipping them up or down. Quiet and portable, it weighs 3.4 pounds so it’s easy to take with you to the track or race for post-run or even marathon use. Sessions can be adjusted in five-minute increments for up to two hours of continuous use.

Therabody delivers an amazing product at an incredible price. The legs have four overlapping compression chambers and allow you to manually control pressure, hold, and session time. These sleeves offer fast inflation and deflation during sessions, 20 cycles in 20-to-30-minute sessions, and up to three times the speed of most competitors increasing the number of cycles per session. At 2.2 pounds, this unit is perfect for travel.

The Speed Hound user interface is top-of-the-line giving you the most options to personalize each session. The unit features three different time cycles (10, 20, and 30 minutes), 10 pressure levels, and two treatment modes (flush and massage). The legs have four separate programmable zones giving you the ability to toggle on/off the zones you want to treat.

The Air Relax system offers the highest-in-class pressure option. The unit is packed with features like targeted compression mode, four pressure levels, and delivers three treatment options: peristaltic, sequential and massage. It also boasts fast cycling between inflation and deflation, however, the only time setting available is 15 minutes which can be inconvenient when you want longer sessions.

The Rapid Reboot Classic is almost a mirror image of the Speed Hound product, but slightly more expensive. Unlike Speed Hound and most of the other brands tested, the hoses come out of the bottom of the sleeves. This placement may appeal to some people because it places the hoses out of your way when in use. It has 10 levels of pressure, three time cycles (10, 20 and 30 minutes) and two treatment modes, flush and massage. The unit comes with a carrying case.

The Compex Ayre system is wireless, hoseless, and separately programmable for each leg offering true versatility. The legs have four compression chambers that do not overlap, leaving some gaps in the flushing process. The sizing options are limited as well (S/M or L/XL) which can be problematic when trying to get the perfect fit. Once the legs are programmed they will automatically default to the settings from the previous session.

If you’re on a budget and want an entry-level way to test out leg compression sleeves, these are the ones. One caveat: The system is one-size-fits-all so there may be some gaps in fit depending on your height and leg length. There are only four pressure settings: 75, 112, 150 and 187.5 mmHg, and two time settings (20 or 45 minutes). However, the user can pick from three compression modes targeting single or multiple zones per session which is a feature even some of the higher priced brands don’t offer.

Q: What’s the best time of day to use compression sleeves or does it matter?

A: There’s no right or wrong time of day. I find they’re a wonderful tool to use pre-workout as well as post-workout. Usually after a long day on my feet either teaching or training, I use the sleeves. It gives my legs some extra zip the next day for sure. I also enjoy putting them on first thing in the morning after having slept and sometimes tightening up from not moving.

Q: What is your process?

A: Depending on time constraints I spend 20 minutes in the sleeves prior to a long run or ride to generate good blood flow and then an hour in the sleeves post-training for recovery. I like to lay down while using the sleeves and prop myself up on a few pillows, leaving my hands free to do other things. You can't do that with a foam roller or a massage gun. I also like to have some form of hydration next to me to aid in the flushing process.

Q: Can you travel with the sleeves?

A: Most, if not all, of the sleeves are TSA-compliant. I haven't taken mine on a plane yet, but I do bring them with me to races for immediate use after. I prefer the sleeves that are rechargeable for this very reason.