How to use Recovery Boots correctly: Do's & Don’ts
Magdalena Bürk
Recovery Boots are long part of many recovery routines – from professionals to ambitious hobby athletes. For the compression massage to be truly effective, timing, pressure level, and duration are crucial. Here you will find the most important dos & don’ts to make each session effective.
Why Recovery Boots are so effective
Recovery Boots work with intermittent, sequential compression – air chambers apply pressure to your legs one after the other and then release it.
This cycle supports blood circulation and activates the natural lymphatic flow. The effect: a lighter feeling in the legs after intense training sessions or long days.
Studies show that regular use can improve subjective recovery and reduce muscle stiffness. In short: Recovery Boots are an effective tool when used correctly.
DO'S
The right timing
The optimal duration
The appropriate pressure level
The right position
THE RIGHT TIMING
Recovery Boots work best when used 30–90 minutes after exertion.
Even on recovery days or in training camps, they can help stimulate blood circulation.
💡 Tip: Regularity beats duration – better to go short (20–30 min.) more often than long infrequently.
THE OPTIMAL DURATION
Ideal are 15–45 minutes per session, depending on intensity and training volume.
Start with shorter sessions and gradually increase.
THE RIGHT PRESSURE LEVEL
The pressure should be noticeable but never painful.
- Beginners: Level 3–5
- Experienced athletes: Level 6–9
- Pay attention to your body – comfort comes before intensity.
THE RIGHT POSITION
Lean back comfortably or elevate your legs slightly.
Avoid sitting positions with a bend at the hip to not impede blood flow.
Breathe calmly and evenly – this further promotes relaxation.
COMBINATION WITH OTHER METHODS
Use Recovery Boots after cool down or stretching.
They pair well with light mobility, heat treatment, or massage.
Don't forget: Hydration and nutrition are part of recovery.
WINNER OF ISPO AWARDS 2024
"The Reboots Go X takes recovery to a new level with a portable, intelligent compression system. Free from the limitations of traditional devices, it offers a fully personalized experience – for effective recovery, anytime and anywhere."
- ISPO Award Jury
DON'TS
Too much pressure
Sessions that are too long
Wrong timing
Too irregular use
TOO MUCH PRESSURE
More pressure doesn't automatically mean better results. Too much compression pressure can be uncomfortable and impair circulation.
TOO LONG SESSIONS
After about an hour, the effect usually diminishes. Regular, shorter sessions are much more effective and gentler on the body.
WRONG TIMING
Do not use it immediately after maximum exertion or when exhausted – give your circulation some time to recover.
Also avoid using it on open wounds or acute inflammations.
TOO IRREGULAR USAGE
One-time sessions rarely bring sustainable results. Plan for multiple sessions per week, especially during intense training phases.
Integrate Recovery Boots into everyday life
- After training: 20–30 minutes in the evening for active relaxation.
- On rest days: short application to promote circulation.
- Before competition: 10–15 minutes at low pressure for light activation.
- On the go: Mobile devices with batteries are ideal for travel or stage races.
Safety & Care
- Hygiene: Wipe cuffs regularly with a mild cleaner.
- Storage: cool, dry, protected from sun.
- Technical check: Regularly check hoses and valves.
- Note: In case of health restrictions (e.g., venous diseases), consult a doctor in advance.
Conclusion
Used correctly, Recovery Boots are a game changer
Recovery Boots can noticeably improve your recovery – if you use them correctly.
Important are:
- Regularity
- appropriate pressure
- correct duration and position
Those who plan their recovery consciously, recover not harder, but smarter.
