The Best Compression Boots Worth Investing In, From a Trainer’s Experience

"Compression therapy is meant to help improve blood flow," explains 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 compression therapy tools, there are a few main types on the market, each with specific benefits. Fitness coach Mike Tromello breaks down the differences:

✔️ Compression garments: These include items like stockings, leggings, sleeves, socks, or bandages that apply graduated pressure to targeted areas, meaning it’s tighter at the extremities and looser as it moves toward the heart. They’re often used to manage circulation-related conditions like venous insufficiency, lymphedema, and deep vein thrombosis (DVT). Many travelers also wear them on long flights to help reduce swelling in the legs from prolonged sitting.

✔️ Pneumatic compression devices: These devices use an inflatable sleeve connected to a pump that delivers intermittent compression cycles. Often seen in clinical and athletic settings, they’re used to reduce swelling, support wound healing, manage lymphedema, and help prevent DVT. Compression boots fall into this category and are typically used for recovery after physical exertion.

✔️ Compression wraps and bandages: These elastic wraps offer adjustable compression to a specific area and are most often used for acute injuries like sprains or strains. They're common in first aid and sports settings to help manage swelling and promote healing in the early stages of injury.

The overall goal of compression therapy is to enhance blood and lymphatic flow, which can reduce swelling, improve recovery, and ease discomfort from a variety of health and performance-related conditions.

"Compression boots work to increase circulation and blood flow and reduce swelling," Dr. Wittman says. "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."

Dr. Wittman notes that the key recovery benefit is improved blood flow, which helps minimize inflammation. "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 adds 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.

Compression boots use air pressure to create a massaging effect on the legs, promoting circulation and recovery. The boots fill with air and then deflate, which gives your legs a massage-like sensation. Tromello explains the mechanics:

• Inflatable chambers: Compression boots are divided into sections (foot, calf, thigh, etc.) that inflate and deflate in sequence.
• Wave-like motion: The inflation typically moves distal to proximal (from foot to thigh), simulating the natural flow of blood and lymphatic fluid.
• Graduated pressure: Most boots apply higher pressure at the foot or ankle, gradually decreasing as it moves up the leg.
• Custom settings: Pressure levels, duration, and sequences can often be adjusted depending on the device and user needs.

While most boots follow this general pattern, the specific operation can vary by manufacturer. Some models offer highly customizable settings, while others are more basic. Dr. Wittman adds that you don’t need to be a high-intensity athlete to benefit from compression boots, but they’re also not ideal for everyone. It’s important to speak with a healthcare provider, especially if you have circulatory issues or other medical conditions, before using this type of device.

The ideal session length depends on your goals and individual needs, but for athletic recovery, experts generally recommend 20 to 60 minutes. Dr. Wittman said, "Thirty minutes is very common, with some using for up to one hour," says Dr. Wittman, adding that benefits can be seen in as little as 15 minutes. Tromello notes that some athletes use them after every training session or competition, depending on their schedule and intensity.

But both experts agree that for best results, it's important to consult with a healthcare provider (especially if you’re using them for medical reasons). And since you’ll be seated and stationary during the session, make sure you’re comfortable and have everything you need nearby (like your phone, water, or a remote).

While compression boots can offer real benefits when used correctly, experts caution that they aren’t for everyone. Tromello notes that certain individuals should avoid them entirely or seek medical guidance before use.

You should avoid or use with caution if you have:

• Severe arterial disease
• Congestive heart failure
• Acute infections
• Deep vein thrombosis (DVT)
• Open wounds or breaks in the skin that can’t be fully covered and kept dry
• Pregnancy

Tromello also emphasizes that using incorrect pressure settings or wearing the boots too long without supervision can lead to complications. "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. Dr. Wittman advises inspecting the skin regularly, keeping the area clean, and following all manufacturer instructions. "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."

There’s no doubt that compression boots are a big investment. You can find them at many gyms and recovery studios, but keep in mind that using them there usually comes with an extra fee. Plus, you’re limited to when and how often you can use them. If you think you’ll be using them even just once a week, buying your own pair might be worth it, especially if others in your household want in, too.

We recommend sticking with a well-known brand like Normatec or Therabody, which are trusted names in the recovery space. If you're trying to save a little, check out refurbished models (they’re often significantly cheaper and still come with solid warranties). And don’t forget that most models are FSA/HSA-eligible, so you might be able to use pre-tax dollars to help cover the price.

Stefani Sassos is a NASM-certified personal trainer and the Director of Nutrition and Fitness for the Good Housekeeping Institute. With over 10 years of experience in the fitness industry, she specializes in indoor cycling and strength training. At GH, she creates expert-backed fitness content and rigorously tests workout equipment and apps. Stefani has personally used compression boots for more than a decade to support recovery and maintain an active lifestyle.

Amy Schlinger is a freelance journalist who has been working in the health and fitness industry for more than a decade. She regularly covers health, fitness, wellness and lifestyle topics. As a National Academy for Sports Medicine Certified Personal Trainer (NASM-CPT), Schlinger is extremely passionate about fitness and healthy living, and she can often be found strength training in the gym, testing and writing about gear and equipment like running shoes, leggings, treadmills and rowers.

Mike Tromello, MAT, CSCS, RSCC*D, USAW NATIONAL COACH, CF-L2, is a certified strength and conditioning specialist with over a decade of experience training athletes of all levels. He owns Precision CrossFit in Los Angeles and is known for blending traditional training methods with science-backed strategies. Mike is a USAW National Coach and an expert in athletic recovery and performance.

Dr. Kelcie Wittman, PT, DPT, is a physical therapist for the U.S. Olympic & Paralympic Committee, based at the training center in Colorado Springs. She’s worked with elite athletes at major international competitions, including the Olympics and Paralympics. Dr. Wittman also serves as a spokesperson for the American Physical Therapy Association (APTA) and leads educational initiatives for the U.S. Olympic & Paralympic Committee (USOPC).