Compression Boots Quick Start Guide | Free Printable

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Compression boots quick start

Your first session, step by step. Print it and keep it with your boots.

Your boots have arrived. Here is how to get the most out of them from day one.

I'm Dr Pete Fowler. My PhD was in sleep and recovery in elite athletes, and I've worked with the AIS, McLaren F1 and Tottenham Hotspur. This card is the short version of what I tell every athlete who starts using compression boots.

Start low. Build slowly. Use them often. Most of the research on compression boots used 20 to 30 minutes at about 80 mmHg. The most consistent finding is that legs feel less fatigued afterwards. You don't need the highest setting to get there. You need a setting that feels firm but comfortable, and a time of day you can stick to.

The card covers your first session, the settings I'd start with on PROAir and PROPulse, how often to use them, how to sit, care and charging, and when to stop a session. Save it as a PDF or print it, and keep it with your boots.

Want the detail on pressure and time? Read my compression boot settings guide. Still choosing? The boot finder matches you to the right boots. Already ordered? The free At-Home Recovery Blueprint has a full first-week plan.

In the print window, choose Save as PDF as the destination. It prints on one A4 page.

Compression boots quick start

Start low. Build slowly. Use them often.

Your first session

Charge first. PROAir takes about 4 hours to charge fully. PROPulse runs plugged in.
Get comfy. Sit or lie back with your legs straight and supported.
Boots on. Make sure they sit flat and smooth along each leg.
Start low. Use a low setting for the first few minutes.
Step up. Go up one setting at a time until the squeeze feels firm but comfortable.
Stay there. 15 minutes is plenty for your first session.
Finish well. Have a big glass of water.

Settings to start with

PROAir Wireless

Days 1 and 2: 30 or 50 mmHg for 15 minutes.
Day 3 on: step up toward 80 mmHg for 30 minutes.
7 settings from 30 to 240 mmHg. Sessions of 15, 30 or 45 minutes.
Fully wireless. It remembers your last settings.

PROPulse

Days 1 and 2: 30 to 50 mmHg for 10 to 15 minutes.
Day 3 on: build toward 80 mmHg for 20 to 30 minutes.
30 to 260 mmHg in 5 mmHg steps. Sessions of 10 to 90 minutes.
6 chambers. Switch off any chamber over a sensitive spot.

Most studies used about 80 mmHg. Higher is fine if it stays comfortable.

How often

20 to 30 minutes after training or a long day on your feet.
Daily is fine. Handball players in one study used them every day for five weeks.
Pick one time of day and keep it.

Positioning

Legs straight and uncrossed.
Lie back or recline on the couch or bed.
Stay seated or lying down while they run.
Use them when you'd be sitting down anyway.

Care and charging

Charge PROAir between sessions so it's ready next time.
Wipe clean with a damp cloth. Let them dry before packing away.
Store flat or loosely folded, away from heat and sharp edges.
Your user manual has the full care steps.

When to stop

Stop the session and take the boots off if you feel tingling, numbness or pain, or anything that doesn't feel right.
Rest, then try again on a lower setting. If it keeps happening, stop using them and talk to your doctor.
Check with your doctor before you start if you have a health condition or an injury, or you're pregnant.

Questions? Pete and Amanda are here to help at info@recoveryproject.com.au