4 Best Compression Boots for Post-Workout Muscle Recovery
Our pros share which boots are actually worth the investment to help your body recover.
Medically reviewed by Dr. Karen Litzy, P.T., D.P.T.
We've been independently researching and testing products for over 120 years. If you buy through our links, we may earn a commission. Learn more about our review process.
You may have seen your favorite professional athlete sporting compression boots on TV or social media. These recovery tools that were once only found in clinical settings and athletic centers are now more widely available to the public and for personal use.
Compression boots have blown up in popularity in recent years, thanks to brands like Normatec and Therabody creating versions that you can use in the comfort of your own home. But the hefty price tag can leave you wondering if this recovery device is worth the investment. That's why our team of fitness professionals in the Good Housekeeping Institute Wellness Lab tested the best compression boots on the market to see if they are indeed worth the hype.
"Compression boots, also known as pneumatic compression boots, are medical devices that use air pressure to apply intermittent or sequential compression to the legs or feet," said Mike Tromello, MAT, CSCS, RSCC*D, USAW National Coach, CF-L2, fitness professional and certified strength and conditioning specialist. "They are commonly used in hospitals, clinics and athletic settings for improving circulation, preventing deep vein thrombosis (DVT) and aiding in recovery after intense physical activity."
Although many users report major benefits, there is limited research on the effects of compression boots on recovery. But our team of fitness experts have spent hundreds of hours in compression boots and can attest to many of their benefits when used appropriately. We called in the latest models to assess upgrades on newer versions and consulted experts for their input.
The OG of compression boots, Normatec has been in the recovery game for over a decade. The most recent version of their recovery boots — Normatec 3 Legs — features seven levels of compression for ultimate personalization. But we found that their pulse technology is what sets them apart from competitors in the space: Treatment is delivered to five overlapping zones using a sequence that replicates natural muscle contractions and one-way valves in the legs, which is thought to optimize recovery.
The boots also come in three different sizes based on user height, but note that the short version is currently out of stock. Thirty-minute sessions went by quickly and left us feeling a noticeable improvement in exercise-induced muscle soreness after using the device on several occasions.
During our tests, we found the controls intuitive and easy to use, and although they are more efficient than previous models, the control unit is still a bit cumbersome. It connects to the boots via tubes and, like most compression boots, can take some adjustments when getting them on the first few times.
Two interesting features of note include that the boots can be connected via Bluetooth to the Hyperice's app for even more customization when it comes to programming sessions and the device is also approved by TSA for carry-on (though you likely wouldn't be able to fit much else in your suitcase!). It comes at a high price point but our experts said it's worth every penny for serious athletes and avid exercisers and gym goers. Bonus: The device is FSA/HSA eligible as well.
If you want a pair of compression boots for at-home use but you don't want to break the bank, look no further. This option from Quinear comes in three different sizes and costs less than $400. You won't find all the bells and whistles on this device that you would on some pricier competitors, but some key features include four air chambers, three different modes (including sequence, circulation and combination) and eight intensities.
We like that the boots come in a convenient carrying bag, making it easy to take them to the gym, practice or even on vacation. The control unit is a tad bulky but gives you a real-time, on-screen display of what is happening in the boots as you're using them. The controls are fairly intuitive to use, and though you can't control the boots via app, you can set the timers for 20-, 25- and 30-minute sessions.
According to some reviewers, these boots don't seem to have as much air pressure as the Normatec 3, so you may not feel as much of an impact from this device. But it is a solid choice for the substantially lower price point and has a favorable 4.6 average rating out of 5 stars on Amazon. We also like this option for beginners and those new to compression therapy given that it is more affordable than competitors but still includes the main features you want in a pair of recovery boots.
Hyperice Normatec Go
A portable version made for relief on-the-go, this pair of Normatec compression sleeves were developed with input from top athletes and sports medicine professionals. These wireless mini units are designed to wrap around your calves with no external tubes or wiring but instead feature a built-in control panel that can be connected through Bluetooth and controlled via the Hyperice app for additional customization.
The sleeves can easily be packed into your gym bag, backpack or carry-on (since the device is TSA-approved and will realistically fit) and don't take up much room. Some other features we liked in our tests included the seven compression levels (quite impressive for such a small device), battery life of up to three hours and three different zones for comprehensive recovery.
It is worth noting that the trade-off of the portability of this device is that it only targets the calves and is available in just one size. That being said, we were impressed with just how well it helped us recover after high-intensity workouts and we found it easy to tote along with us to the gym or track. We also had no issues with the Velcro becoming dull, even after repeated use.
They're pricey, but less expensive than traditional compression boots, durable and they're also FSA/HSA eligible.
Serious athletes looking for full-body recovery can upgrade to this complete system from Normatec. You'll find leg, arm and hip attachments in this bundle (that hip attachment was a game-changer for our pros with tight hips!).
The ultra-high price point makes this purchase best for elite or amateur athletes. But if you don't want to splurge on the whole set, you can purchase attachments just for arms and hips as long as you have a corresponding control unit (which can power all Normatec extensions). Keep in mind that it is FSA/HSA eligible as well.
The device pairs via Bluetooth with the Hyperice app for added customizations and controls, features seven different levels of compression and includes five overlapping zones in the legs and arms and two in the hips.
The control unit is intuitive but a bit bulky (though less so than previous Normatec models) and the attachments (especially the arms) can take some practice in order to put them on appropriately. While it's TSA-approved for carry-on, it would be tough to fit this entire system into your luggage (though it is nice to have this as an option). It's a luxury fitness recovery tool, but one that is worth it for those who plan to use it regularly.
The set is also available in three sizes, but the short version for people 5'3" and under is currently out of stock.
How we test the best compression boots
Our on-staff fitness experts in the Good Housekeeping Institute Wellness Lab have consistently been using compression boots for over a decade. In our most current tests, we called in the best and newest models and spent hours evaluating their controls, settings, intensities, ease of use, sizing, materials, comfort, pricing, aesthetics and more. We also took notes on how they impacted our workout-recovery efforts.
We took into account a variety of considerations when putting this list together and did our best to make sure that we included options for various price ranges. But you'll notice that in general many of these products have a hefty price tag — keep in mind that compression boots are technically a medical device. If you use them at fitness centers and clinics, you may incur an additional, substantial fee. We also considered more portable options for those who are looking for recovery on-the-go.
What to look for when shopping for the best compression boots
Compression boots can vary widely in terms of features, levels, pricing and more. Here are a few factors to consider when finding a device that is best for you.
✔️ Cost: If you're new to compression boots and aren't an amateur or elite athlete, you likely don't need to splurge on a pro version that could be double the price of a standard set. Budget-friendly options are available, but lack features you might expect. The entry models from Normatec are solid choices and extremely well-known in the recovery space, and some brands offer refurbished models, too. Most are also FSA/HSA-eligible so be sure to take advantage of that.
✔️ Portability: Traditional compression boots are not designed for travel or bringing with you to the gym — they're designed to be used at home (or in a recovery studio or clinic). But newer, compact options offer a little bit of both worlds where you can still experience compression therapy wherever you go. Keep in mind that these smaller devices do compromise on some of the advanced features, and you won't get as full of a recovery session as you would with a full-length boot.
✔️ Wired vs. wireless: You won't be walking around during your session, but some users may prefer a more seamless wireless experience that connects to an app, whereas others may want manual controls and don't care about tubes and a separate external control unit. Some devices offer both options, too.
✔️ Charge time: Compression boots can take some time to fully recharge, so be sure to keep this in mind when making your selection.
What is compression therapy?
"Compression therapy is meant to help improve blood flow," said Kelcie Wittman, PT, DPT, physical therapist and APTA spokesperson. "This is most commonly in the lower legs but can also be used for the upper extremities."
When it comes to different compression therapy devices available on the market, Tromello broke down the offerings:
✔️ Compression garments: These are specially designed garments, such as stockings, leggings, sleeves, socks or bandages, that apply graduated pressure to targeted areas. Graduated compression means that the pressure is highest at the extremities and gradually decreases as it moves toward the heart. Compression garments are commonly used to treat conditions like venous insufficiency, lymphedema and deep vein thrombosis. Many individuals use them when traveling on airplanes to increase circulation and blood flow in the legs after sitting for so long.
✔️ Pneumatic compression devices: These devices consist of an inflatable garment or sleeve that is connected to a pump. The pump inflates and deflates the garment, applying intermittent air compression to the affected area. Pneumatic compression devices are often used to prevent deep vein thrombosis, promote wound healing and manage lymphedema.
✔️ Compression wraps and bandages: These are elastic wraps or bandages that are used to apply compression to a specific area. They can be adjusted to provide the desired level of pressure and are commonly used in the treatment of acute injuries, such as sprains or strains. The primary goal of compression therapy is to improve blood circulation and lymphatic flow, which can help reduce swelling, promote healing and alleviate symptoms associated with various conditions.
What do compression boots do for you?
"Compression boots work to increase circulation and blood flow and reduce swelling," Dr. Wittman explained. "This can be helpful with certain conditions like varicose veins, venous insufficiency, lymphedema and ulcers. Boots can also be helpful with recovery from activity such as workouts and competitions for athletes or those who are active."
She noted that compression boots can assist with recovery because they reduce swelling and increase blood flow. "In the athletic or active population, benefits may include improved range of motion and flexibility and decreased perceived muscle soreness related to training and competition."
Tromello added that in addition to enhanced recovery, compression boots may also help enhance blood and lymphatic circulation in the lower limbs and reduce swelling and edema in the legs and feet.
How do compression boots work?
The compression boots fill up with air and then deflate, which gives your legs a massage sensation, said Dr. Wittman who frequently treats athletes and patients with compression boots. "Some boots will create a pulsing sensation to mimic your body’s normal muscle pump," Dr. Wittman said. She added that you don't have to be doing high-intensity training to benefit from these devices, but says that they may not be the best fit for everyone.
"Compression boots consist of a set of inflatable chambers or compartments that are divided into different sections along the length of the leg, foot or other body part," Tromello explained. "These chambers are connected to a control unit or pump that inflates and deflates the individual chambers with air compression in a specific sequence. The inflation is usually from distal — farthest from the heart — to proximal — closest to the heart — creating a wave-like motion."
Tromello said that the pressure applied by the compression boots is usually graduated, meaning it is highest at the distal end (foot or ankle) and slowly decreases as it moves up the leg, towards the heart. "This helps to mimic the natural upward flow of blood and lymphatic fluid." But he noted that the specific operation of compression boots can vary depending on the manufacturer and model. "The duration and pressure settings may also be adjusted based on individual needs and the purpose of use."
How long should you wear compression boots?
"The specific use and duration of wearing compression boots can vary depending on the purpose of use, individual needs and guidance from a healthcare professional," Tromello said. But in terms of athletic recovery, he said that duration typically lasts between 20 to 60 minutes. "The frequency of use may depend on the individual's training schedule, with some athletes using compression boots after each training session or competition," Tromello added.
Dr. Wittman said, "Thirty minutes is very common, with some using for up to one hour," adding that benefits can be seen in as little as 15 minutes. Both Tromello and Dr. Wittman agreed that the duration of wearing compression boots should be determined in consultation with your healthcare provider.
Keep in mind that you'll be stuck seated in one position for the duration of the session. Although you can stop the session if needed on most devices, it's best to be sure to get comfortable and to have any items (i.e. phone, water, etc.) that you may need nearby.
What are the downsides of using compression boots?
"Compression boots offer several benefits when used appropriately, but there are also potential risks and certain individuals who should avoid using them," Tromello said. "It is important to avoid using them if you have certain medical conditions, such as severe arterial disease, congestive heart failure, acute infection or acute deep vein thrombosis. Pregnant women should also exercise caution and consult a healthcare professional before using compression boots."
Tromello also emphasized the importance of proper use of compression boots, as utilizing the wrong pressure settings or wearing them for extended periods without supervision can lead to complications. Check with your healthcare provider and make sure to follow the manual instructions closely. "Some individuals may experience discomfort or sensations like tingling, numbness or pressure while using compression boots. If these sensations are severe or persistent, it is important to discontinue use and seek medical advice."
Another important consideration involves skin issues. "It is crucial to regularly inspect the skin, maintain appropriate hygiene and follow any specific instructions provided by the manufacturer," Tromello said. "Although compression can be helpful to heal ulcers caused by blood/fluid pooling, one should not use compression boots if there are breaks in the skin or open wounds that cannot be fully covered and dried prior to use," Dr. Wittman added.
The bottom line: Are compression boots worth it?
There is no doubt that compression boots are a substantial investment. They are available at many fitness centers and recovery clinics, but use at these facilities will likely incur an additional fee and you won't be able to use them whenever you want. If you plan to use the device even just once a week, it can be worth the purchase, especially if you have family members in your household who plan to use it as well.
We suggest a model from a reputable brand like Normatec or Therabody who are leaders in the industry, and to consider a refurbished model from one of these brands if you need something at a lower price point. Most models are even eligible for purchase with FSA/HSA dollars.
Why trust Good Housekeeping?
Stefani Sassos has been working in the fitness industry for the past 10 years, specializing in indoor cycling and strength training. As a NASM-certified personal trainer, she uses her expertise and exercise science knowledge to create informed fitness content for Good Housekeeping. From vigorously testing exercise equipment and workout apps to curating workout plans for GH readers, Sassos is passionate about leading an active lifestyle and inspiring others to do the same. She has personally actively used compression devices for over a decade as recovery tools to compliment her workout regimen.
Amy Schlinger is an NASM- certified personal trainer and a health and fitness journalist who has been in the field for over a decade. She is extremely passionate about fitness and healthy living, and she can often be found strength training in the gym when she isn't testing gear or equipment. She has run six half marathons, completed two triathlons, biked two century rides, and finished two Tough Mudder races as well as four Spartan races, plus one HYROX competition. Schlinger has long used compression boots for recovery from tough workouts and post-races. She's a big believer that recovery is just as important as a workout.
As a highly respected figure in the fitness industry, Mike Tromello, MAT, CSCS, RSCC*D, USAW NATIONAL COACH, CF-L2, is an expert in strength and conditioning and has worked with athletes at all levels — from beginners to competitive lifters and CrossFitters. With over a decade of experience, Tromello has developed a unique training methodology that combines traditional strength and conditioning techniques with cutting-edge scientific research, resulting in impressive results for his clients. He owns Precision CrossFit, a premier fitness studio based in LA that offers personalized training programs designed to help clients achieve their fitness goals.
APTA spokesperson Kelcie Wittman, PT, DPT, is a physical therapist with the United States Olympic and Paralympic Committee and works at the Olympic & Paralympic Training Center in Colorado Springs. She has served on the USOPC medical team at the 2019 Parapan American Games, 2020 Paralympic Games, 2021 Figure Skating World Championships, 2021 Junior Pan American Games and 2022 Winter Olympic Games. She is the clinical lead for the USOPC Education Working Group and is the physical therapy fellowship director.
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
Amy Schlinger is a skilled reporter, writer and editor who has over 14 years of experience covering health, fitness, wellness, nutrition and lifestyle topics. She regularly interviews world-renowned doctors and medical professionals, elite trainers, nutrition experts, professional athletes and celebrities, and has held staff positions at Shape, DailyBurn, Self and PopSugar. Her work has appeared in Reader's Digest, Men’s Health, The New York Post, The Wall Street Journal, HuffPost, Women’s Health, Glamour, Runner’s World, Bicycling and more. She earned her BA in Media Arts and Design, with a concentration in Print Journalism, from James Madison University. Amy has run six half marathons, completed two triathlons, biked two century rides, finished two Tough Mudder races and four Spartan races, including a beast at the Spartan World Championships.
Karen Litzy, P.T., D.P.T. is a licensed physical therapist, international speaker, and owner of Karen Litzy Physical Therapy, PLLC. Through her work as a physical therapist, she has helped thousands of people, including Fortune 500 CEOs, royalty and celebrities, overcome painful conditions, recover from surgery, and feel stronger than ever before. As the host Healthy Wealthy & Smart, a top 200 podcast, on Apple Podcasts, she has interviewed influencers in the worlds of health, medicine and entrepreneurship. She also shares how she has prevailed with her own experience of chronic pain.
The 15 Best Natural and Organic Sunscreens
The Best Mosquito Repellents
The Best Neck Firming Creams
The Best Pressure Washers
