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Recovery guide
What the modes, intensity levels and durations actually do, and how athletes typically use them.
Modes
1. Wave massage
Flowing pressure that travels calf to thigh.
2. Sequential
Chamber-by-chamber flush for tired legs.
3. Double wave
Two overlapping waves for deeper circulation.
4. All squeezing
Full-leg compression hold and release.
5. Sequential squeezing + double wave
Combined protocol for post-training recovery.
Sequential (distal-to-proximal) patterns are the most studied: inflating from the ankle upwards is intended to assist venous return, which is the mechanism most often proposed for the reduction in soreness reported in the literature.
Intensity
Each level maps to a nominal target pressure reported by the controller:
- Level 1 · 30 mmHg
- Level 2 · 50 mmHg
- Level 3 · 80 mmHg
- Level 4 · 120 mmHg
- Level 5 · 160 mmHg
- Level 6 · 200 mmHg
- Level 7 · 240 mmHg
Most published protocols sit in the roughly 60–120 mmHg range (levels 2–4). Higher is not better: pressure should never be painful, cause numbness, tingling or colour change. Start low, and only move up if the previous level felt easy and comfortable.
Duration
- 15 min — quick flush between sessions or when time is short.
- 30 min — the most common length in recovery studies and a sensible default after hard work.
- 45 min — relaxed, low-pressure use on rest days. Longer is not automatically better.
Which settings, when
Right after hard training or racing
20–30 min, sequential or wave, level 3–4 (≈80–120 mmHg). Studies on intermittent pneumatic compression consistently report reduced perceived soreness and faster return of comfort in the 24–72 h window after strenuous exercise; effects on performance markers are smaller and less consistent.
Between same-day sessions
15 min, wave or double wave, level 2–3 (≈50–80 mmHg). Keep it short and light so you stay fresh — long, high-pressure work close to competing is not supported by the evidence.
Heavy, tired legs on a rest day
30–45 min, sequential squeezing + double wave, level 3–5. Longer, gentle cycling of pressure is where most positive soreness findings come from.
Before training
10–15 min, wave, level 1–2. Use it as a comfortable warm-up ritual only. There is little evidence that compression before exercise improves performance.
What the evidence says
Reviews and meta-analyses of intermittent pneumatic compression after exercise generally find a small-to-moderate reduction in delayed-onset muscle soreness and improved perceived recovery, with weaker and less consistent effects on strength, sprint or endurance performance and on blood markers of muscle damage. Treat the boots as a comfortable, low-risk recovery aid alongside sleep, nutrition and sensible training load — not as a performance enhancer.
These are general guidelines, not medical advice. Do not use compression if you have deep vein thrombosis or a suspected clot, severe peripheral arterial disease, an acute fracture or open wound, an active infection or skin condition in the area, or unmanaged heart failure. If you are pregnant or under medical care, ask your clinician first. Stop immediately if anything hurts.
About KINETTIK
We’ve walked in your shoes. The burning muscles after a long run, the aches after a hard-fought game, the relentless pursuit of progress. Born from our own journey as athletes, we built KINETTIK to give you the tools to recover faster, train harder and push past your limits — not just a brand, but a movement.
Our mission
To change the way athletes recover — empowering every athlete, from gym enthusiast to top-tier professional, to recover smarter, train harder and perform better.
Our vision
To redefine recovery and performance. Every athlete deserves access to elite recovery tools that optimise performance, prevent injury and enhance longevity — built on science-backed recovery, athlete-driven innovation and an unbreakable community.