One of the limiting factors of athletic performance isn’t just how hard you can train, but how well you recover between workouts. Recovery pumps are gaining popularity with athletes who want to reduce muscle soreness, improve circulation, and bounce back more quickly after intense training sessions. Alpha Sports Performance Medicine utilizes compression recovery systems both on their own and in conjunction with other modalities to help patients recover more quickly and stay consistent with their training.
Intermittent pneumatic compression is designed to increase circulation and encourage the movement of fluid through muscle groups and soft tissue. Recovery pumps are simply devices used to accomplish this goal so athletes can recover faster and continue training with as much frequency as necessary for long term adaptations.
What is Intermittent Pneumatic Compression?
Compression recovery pumps work by providing intermittent pressure to the limbs through sleeves that inflate from the extremity towards the torso. As pressure is applied, blood and lymphatic fluid is forced up towards the heart.
Improved circulation allows for greater oxygenation of muscle tissue while removing metabolic waste that accumulates during exercise. Increasing microvascular blood flow helps tissues recover more quickly.
Improved lymphatic flow also reduces swelling as the pump moves fluid and inflammatory byproducts out of muscle tissue.
How Compression Helps Reduce Muscle Soreness
Delayed onset muscle soreness, or DOMS can have a significant impact on an athlete’s ability to perform their best during a training session. After intense exercise, microtrauma and inflammation cause muscles to feel stiff and tight.
Compression improves blood flow and encourages lymphatic drainage. Decreased inflammation helps athletes feel less sore the day after training.
If you’ve ever lost a day of training because your muscles were too sore to train properly, compression therapy can help.
Enhanced circulation promotes better removal of metabolic waste
Lactic acid and other metabolic byproducts build up in muscles during exercise. When you’re recovering from a competition or hard workout, these compounds can leave you feeling drained and fatigued for days.
Compression encourages circulation, helping your body naturally move these byproducts out of your muscles.
Compression has been shown to mimic many of the benefits of light movement without placing additional stress on recovering tissues.
Decreasing swelling and inflammation
Inflammation and fluid buildup in the muscles and tissue surrounding them is another downside of exercising too hard without proper recovery.
Compression therapy has been shown to limit the buildup of fluid, reducing swelling and helping athletes recover faster.
Many people notice an immediate increase in range of motion after performing a recovery session with a pump. Less swelling means you’ll have less tightness after workouts.
Allowing athletes to move more freely during their next training session.
Help Athletes Stay Consistent With Training
Progress comes with consistency. Recovery pumps allow athletes to stay consistent with their training by decreasing the time it takes to recover from intense sessions.
Less soreness and swelling means athletes are able to continue training with the same frequency.
It’s possible that regular compression could help maintain range of motion and tissue elasticity. Better muscle elasticity allows an athlete to express optimal movement patterns without compensation.
Adding together all the marginal gains from compression therapy can lead to improved performance over an entire season.
Integrating Recovery Pumps Into Your Training Program
Like any recovery technique, recovery pumps are most effective when they’re integrated into a larger plan. Many people like to use a recovery pump for 20-40 minutes after training or competing to help prevent excess swelling and improve circulation.
Some athletes will do a low pressure pump on rest days to help with recovery during a heavy training block. There are athletes that roll before workouts to increase circulation, but most benefit from a session after exercise.
Staying hydrated, sleeping well and eating a balanced diet will also help enhance the benefits of compression therapy.
Compression VS Traditional Recovery Methods
Massage and manual therapy can work well for recovery, but they aren’t always convenient. A massage therapist can’t roll you out on demand and some athletes may not get consistent pressure or techniques from clinicians.
Compression pumps give athletes reliable compression that can be set and repeated.
Compression therapy is easily portable which makes it a great option for athletes when they’re at the gym, hotel room or traveling to their next competition. Many pumps are also lightweight and can be thrown in a bag when you’re on the go.
Programmable pressure and inflation allows athletes to dial in exactly how they want to be treated.
Frequently Asked Questions
What do recovery pumps do for athletes?
We use recovery pumps to help improve circulation, decrease swelling, and facilitate muscle recovery after workouts.
Do recovery pumps really help with soreness?
Yes! Many of our athletes experience less DOMS when using recovery pumps after training.
How long should I use a recovery pump?
Most athletes benefit from 20-40 minute sessions after workouts or competitions.
Are recovery pumps safe?
Yes, recovery pumps are safe for athletic use. If you have concerns about your circulation or any other health conditions, speak with your doctor before use.
Can recovery pumps help me stay consistent with my training?
Possibly. If you’re able to recover faster with the use of compression, you’ll be able to maintain your training intensity and frequency.