Recovery through compression
What is behind the term compression massage and how does it work?
As an athlete, you know how crucial proper recovery is after hard training sessions. This is exactly where compression comes into play: targeted pressure on your muscles improves blood circulation, metabolic waste products such as lactate are removed more quickly and your muscles recover faster. But did you know that you can enhance this effect even further? compression massage is a further development of classic compression that not only accelerates the regeneration process, but also helps to reduce muscle soreness and swelling. But how exactly does it work and how can you use this method for yourself? What physiological effects does it have on the body and when is it best to use it? In this blog post, we'll take a look at the science behind compression massage and hear from various experts.
How does compression massage work?
The basis of compression massage is intermittent pneumatic compression (IPC). This involves alternating pressure pulses from the extremities to the center of the body to promote venous blood flow and lymphatic drainage. This has two main effects:
Removal of metabolic end products: During training, metabolic end products such as lactate accumulate in the body. Intermittent compression helps to remove these more quickly, which can lead to improved regeneration.
Promoting blood circulation and reducing muscle soreness: The repeated pressure on the blood vessels and muscles stimulates blood circulation and ensures that nutrient- and oxygen-rich blood reaches the stressed muscle groups more quickly. This is crucial for optimal recovery, especially after intensive training phases in which micro-injuries occur in the muscles. By improving blood circulation and nutrient supply to the cells, compression massage can help to reduce inflammation and thus prevent sore muscles and tired legs. This regenerative effect makes the muscles more resilient and ready for the next workout.
Compression massage is not only used by athletes for regeneration, but is also used in numerous areas and offers a wide range of benefits for health and well-being. In addition to promoting blood circulation and lymph flow, which leads to improved regeneration and a faster healing process, it can also be used to treat medical problems such as lymphoedema and venous disorders. Especially after intensive training sessions or injuries, compression massage can speed up muscle recovery and reduce swelling. It is also increasingly used for relaxation, as the even pressure can provide a feeling of calm and balance.
What science says
There are numerous studies investigating the positive influence of compression boots on recovery. Some studies, such as that by Zuj et al. (2018), show improved blood circulation, which potentially promotes recovery. Other studies, such as those by Artés et al. (2024) and Marcello et al. (2019), indicate faster recovery through the use of compression therapy.
To further investigate the effect of our Reboots compression massagers in particular, we launched our own study in collaboration with Innowearable to investigate the effect of Reboots on neuromuscular system recovery. Using the innovative Inno-X™ sensors, Innowearable was able to demonstrate a significant effect of reboots on neuromuscular system (NMS) recovery.
Especially after high-intensity training sessions, the compression massage was shown to significantly accelerate the recovery of the neuromuscular system (NMS). Improved recovery of the NMS is reflected, among other things, in a shorter transmission time of the signal from the brain to muscle contraction. This means that the time span between the transmission of the electrical impulse in the brain and the reaction of the muscle is shortened - the shorter this time span, the more powerful you are. The more intensive your training and the greater the demands on your body, the greater the positive effect of the Reboots on your regeneration
What our experts say
At Reboots, we work closely with proven experts to continuously improve our products and offer our customers the best support for their regeneration. For example, Dr. Philip Lübke, Chief Medical Officer of the German Handball Federation, and Ben Mansour, an expert in regeneration and rehabilitation, are among those accompanying us on our journey.
Dr. Lübke uses Reboots, for example, to help his players recover more quickly after intensive matches and to prepare them optimally for important tournaments. “For me, Reboots is a valuable asset to better manage the stresses and strains that professional athletes are exposed to and to efficiently support acute treatments,” he emphasizes.
Ben Mansour also uses Reboots in his work with athletes to enable them to recover quickly and effectively. In his everyday life as a coach and consultant, he relies on the innovative compression technology to speed up his athletes' recovery and increase their performance in the long term. “Compression massage offers my athletes an effective method of achieving the recovery they need despite an intensive training schedule,” he explains.
Both experts not only enrich the use of reboots in practice, but also contribute internally to deepening our expertise in this area. With their valuable input, they strengthen our team and help us to continuously develop our products and strategies. By working together in our expert committee, we at Reboots benefit from the best professional advice and offer our customers solutions that are optimized on a scientific basis.
Dr. Philip Lübke explains the important difference between boots and pants
Dr. Philip Lübke particularly emphasizes the advantages of pants compared to boots for compression massage. He emphasizes how useful it is to include the pelvis in the massage, as this is where a crucial part of the lymphatic system is located, which is stimulated by the compression massage with the pants and included in the recovery.
Another important factor of compression massage is to remove metabolic waste products from the stressed muscle cells in the legs and transport them towards the liver or kidneys, where they are then excreted. The decisive factor here is that the further upwards these waste products are removed, the more effective this process is. If the removal stops below the hip, as is the case with Boots, the desired effect of regeneration is limited.
The gluteus maximus is used intensively in most sports, whether running, cycling or strength training. Excluding it from regeneration would not only be illogical, but also ineffective. By using pants, you will experience more comprehensive regeneration, which can ultimately help you to perform better and recover faster.
Compression massage in combination with heat and cold treatment
The effect of the compression massage can be specifically optimized with heat and cold applications. Depending on your needs and goals - whether to reduce pain and swelling or to relax muscles - the combination of heat and cold, for example with our Thermo Sleeves, can enhance the effect of the massage.
The application of cold is particularly useful after a compression massage and can alleviate discomfort from acute injuries, pain and swelling. Cooling can alleviate pain, reduce swelling and slow down inflammatory processes. As cold constricts the blood vessels and slows down blood circulation and lymph flow, it should only be applied 10-15 minutes after the massage so as not to impair the effect of the compression. If necessary, the cold application can be repeated several times with short breaks.
A heat application, on the other hand, is ideal before the compression massage and can provide relief, particularly for pain caused by tension, to support regeneration or for non-acute injuries. Heat promotes blood circulation and relaxes the muscles, which supports the effect of the subsequent massage.
Thanks to the integrated thermal gel, the Reboots Thermo Sleeves store both heat and cold, making them ideal for use in combination with compression massage.
Conclusion
Compression massage is an effective way to speed up your recovery, reduce muscle soreness and relieve swelling. Thanks to our close collaboration with leading experts and innovative technologies, such as the Inno-X™ sensors from Innowearable, we can scientifically prove the effectiveness of our Reboots. Especially after intensive training sessions, it is clear how important targeted regeneration of the neuromuscular system is in order to increase your performance. Our products are optimally tailored to the needs of ambitious athletes and support you on your way to faster and more sustainable recovery success.
