What is compression massage and how does it work
Jessica Steiner
As an athlete, you know how crucial proper recovery is after intense training sessions. This is where compression comes into play: By applying targeted pressure to your muscles, blood circulation is improved, metabolic waste products like lactate are removed more quickly, and your muscles recover faster. But did you know that you can enhance this effect even further?
An advancement of classic compression, which not only accelerates the regeneration process but also helps reduce muscle soreness and alleviate swelling, is compression massage. 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 the best time to apply it? In this blog post, we will look at the science behind compression massage and let various expert opinions be heard.
How does compression massage work?
The basis of compression massage is intermittent pneumatic compression (IPC). This involves alternating pressure impulses from the extremities towards the body's center to promote venous blood flow and lymphatic drainage. This has two central effects:
Removal of Metabolic Waste Products: During training, metabolic waste products such as lactate accumulate in the body. Intermittent compression helps to remove these more quickly, which can lead to improved recovery.
Promotion of Blood Circulation & Reduction of Muscle Soreness: The repeated pressure on the vessels and muscles stimulates blood circulation and ensures that nutrient- and oxygen-rich blood reaches the stressed muscle groups more quickly. Especially after intense training phases, where micro-injuries occur in the muscles, this is crucial for optimal recovery. By improving blood circulation and nutrient supply to the cells, compression massage can help reduce inflammation and thus prevent muscle soreness 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 recovery, but it is also applied in numerous areas and offers various benefits for health and well-being. In addition to promoting blood circulation and lymph flow, which leads to improved recovery and a faster healing process, it can also be used to treat medical issues such as lymphedema and venous diseases. Especially after intense training sessions or injuries, compression massage can accelerate muscle recovery and reduce swelling. Furthermore, it is increasingly used for relaxation, as the even pressure can provide a sense of calm and balance.
What science says
There are numerous studies that examine the positive impact of Compression Boots on recovery. Some studies, such as the one by Zuj et al. (2018), show an improved blood circulation that potentially promotes recovery. Further studies, like those by Artés et al. (2024) and Marcello et al. (2019), suggest a faster recovery through the application of compression therapy.
To further explore the effects of our Reboots compression massage devices, we have launched our own study in collaboration with Innowearable that examined the effect of Reboots on the recovery of the neuromuscular system. Using the innovative Inno-X™ sensors, Innowearable was able to demonstrate a significant effect of the Reboots on the regeneration of the neuromuscular system (NMS).
Especially after high-intensity training sessions, it was shown that compression massage significantly accelerates the recovery of the neuromuscular system (NMS). Improved Recovery of the NMS is evident, among other things, in a shorter transmission time of the signal from the brain to muscle contraction. This means: The time span between the sending of the electrical impulse in the brain and the muscle's reaction is shortened – the shorter this time span, the more efficient you are. The more intense your training and the higher the demands on your body, the greater the positive effect of the Reboots on your recovery.
What our experts say
At Reboots, we work closely with renowned experts to continuously improve our products and offer our customers the best support for their recovery. Among others, Dr. Philip Lübke, chief team doctor of the German Handball Federation, and Ben Mansour, an expert in recovery and rehabilitation, accompany us on our journey.
Dr. Lübke uses Reboots for example to help his players recover faster after intense games and to optimally prepare them for important tournaments. "For me, Reboots is a valuable addition to better manage the stresses 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 have a quick and effective recovery. In his daily routine as a coach and consultant, he relies on innovative compression technology to accelerate his athletes' regeneration and enhance their performance in the long term. "The compression massage offers my athletes an effective method to achieve the necessary recovery 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 continuously develop our products and strategies. Through collaboration in our expert committee, we benefit from the best professional advice at Reboots 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 highlights the advantages of Pants compared to Boots in compression massage. He emphasizes how sensible it is to include the pelvis in the massage, as it is a crucial part of the lymphatic system, which is stimulated by the compression massage with the Pants and included in the Recovery.
Furthermore, an important factor of compression massage is to drain metabolic waste products from the stressed muscle cells of the legs and transport them towards the liver or kidneys, where they are then excreted. It is crucial: The further these waste products are expelled upwards, the more effective this process is. If the removal stops below the hips, as is the case with Boots, the desired effect of regeneration is limited.
The Gluteus Maximus is intensely used in most sports, whether running, cycling, or strength training. Excluding it from recovery would not only be illogical but also ineffective. By using Pants, you experience a more comprehensive recovery, which can ultimately help you achieve better performance and faster recovery.
Compression massage in combination with heat and cold treatment
The effect of compression massage can be specifically optimized through heat and cold applications. Depending on the need and goal – whether for pain and swelling reduction or muscle relaxation – the combination with heat and cold, for example through our Thermo Sleeves, can enhance the effect of the massage.
The application of cold is particularly useful after compression massage and can alleviate discomfort in acute injuries, pain, and swelling. Cooling can reduce pain, decrease swelling, and slow down inflammatory processes. Since cold constricts the vessels and slows down blood circulation and lymph flow, the application should only be done 10-15 minutes after the massage to avoid impairing the effect of compression. If necessary, the application of cold can be repeated several times with short breaks.
A heat application, on the other hand, is ideal before the compression massage and can be particularly helpful for tension-related pain, to support regeneration, or for non-acute injuries. Heat promotes blood circulation and relaxes the muscles, which supports the effect of the subsequent massage.
The Reboots Thermo Sleeves store both heat and cold thanks to the integrated thermo gel, making them ideal for use in combination with compression massage.
Conclusion
Compression massage is an effective method to accelerate your recovery, reduce muscle soreness, and alleviate swelling. Thanks to our close collaboration with leading experts and innovative technologies, such as the Inno-X™ sensors from Innowearable, we can scientifically demonstrate the effectiveness of our Reboots. Especially after intense training sessions, it becomes evident how important targeted recovery of the neuromuscular system is to enhance 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 successes.