What does it do: Improves recovery and muscle glycogen resynthesis, and reduces inflammation and soreness 1-8
National Champion Caliber Protocol: 20 to 60 minute sessions, 1 to 7 times per week
Best Times: Anytime before or after training to reduce soreness
Other Similar Options: Compression tights
Infographic References
Cochrane, D. J., Booker, H. R., Mundel, T., & Barnes, M. J. (2013). Does Intermittent Pneumatic Leg Compression Enhance Muscle Recovery after Strenuous Eccentric Exercise? International Journal of Sports Medicine, 969–974. https://doi.org/10.1055/s-0033-1337944
Keck, N. A., Cuddy, J. S., Hailes, W. S., Dumke, C. L., & Ruby, B. C. (2015). Effects of Commercially Available Pneumatic Compression on Muscle Glycogen Recovery After Exercise. The Journal of Strength & Conditioning Research, 29(2), 379. https://doi.org/10.1519/JSC.0000000000000772
Kephart, W. C., Mobley, C. B., Fox, C. D., Pascoe, D. D., Sefton, J. M., Wilson, T. J., Goodlett, M. D., Kavazis, A. N., Roberts, M. D., & Martin, J. S. (2015). A single bout of whole-leg, peristaltic pulse external pneumatic compression upregulates PGC-1αmRNA and endothelial nitric oxide sythase protein in human skeletal muscle tissue: Compression increases PGC-1α gene expression in human muscle biopsies. Experimental Physiology, 100(7), 852–864. https://doi.org/10.1113/EP085160
Kevin Stetter, E. H. (2013). An Intermittent Pneumatic Compression Device Reduces Blood Lactate Concentrations More Effectively Than Passive Recovery after Wingate Testing. Journal of Athletic Enhancement, 02(03). https://doi.org/10.4172/2324-9080.1000115
Martin, J. S., Friedenreich, Z. D., Borges, A. R., & Roberts, M. D. (2015). Acute Effects of Peristaltic Pneumatic Compression on Repeated Anaerobic Exercise Performance and Blood Lactate Clearance. The Journal of Strength & Conditioning Research, 29(10), 2900. https://doi.org/10.1519/JSC.0000000000000928
Sands, W. A., McNeal, J. R., Murray, S. R., & Stone, M. H. (2015). Dynamic Compression Enhances Pressure-to-Pain Threshold in Elite Athlete Recovery: Exploratory Study. The Journal of Strength & Conditioning Research, 29(5), 1263. https://doi.org/10.1519/JSC.0000000000000412
Stedge, H. L., & Armstrong, K. (2021). The Effects of Intermittent Pneumatic Compression on the Reduction of Exercise-Induced Muscle Damage in Endurance Athletes: A Critically Appraised Topic. Journal of Sport Rehabilitation, 30(4), 668–671. https://doi.org/10.1123/jsr.2020-0364
WINKE, M., & WILLIAMSON, S. (2018). Comparison of a Pneumatic Compression Device to a Compression Garment During Recovery from DOMS. International Journal of Exercise Science, 11(3), 375–383.
