If you’ve made it this far, you probably already know what pressotherapy is. Or at least you sense that it may be the solution for those legs you’ve been dragging around since Tuesday’s workout.

The question everyone asks themselves when they start with this is: how much pressure do I need? And the honest answer is: it depends. But not the “it depends” kind that doesn’t clarify anything, but the “it depends” kind that makes sense when things are explained to you properly.

Because wearing your boots after a 30k run is not the same as after a light rolling session. Nor do you need the same pressure on a Monday as you do on a Friday with the week in your legs.

Let’s make it clear once and for all.

What does that “mmHg” mean and why should I care?

Pressure in pressure therapy is measured in millimeters of mercury (mmHg). This is the same unit used to measure blood pressure, so if you have ever had your blood pressure taken, you know more or less what it is.

In practical terms: the higher the number, the tighter the boot. Easy.

Pressure therapy boots for athletes typically move between 50 and 150 mmHg, although some go up to 250 mmHg – such as our RP 6 0 NEW G2.such as our RP 6.0 NEW G2-. Just because they go that far doesn’t mean you always have to use them at full throttle. In fact, doing so is a bad idea.

Having a wide range gives you flexibility. You can do light sessions when you’re just looking to unload a little, and up the intensity when you’ve competed or put in some serious volume. No need to have two different pieces of equipment.

But here’s the important part: pressure is not everything: the number of chambers, how they are inflated (whether sequentially or all at once), and the progressiveness of the system also count. That’s why 80 mmHg well distributed can feel better – and work better – than 120 mmHg poorly applied.

How much pressure to use according to your needs

Now let’s get down to the practical. Because theory is one thing, but what works when you get home with your legs in tatters is another.

Gentle unloading sessions (50-70 mmHg)

It’s the perfect range for everyday. That 20-30 minute session you get in after training, even if you haven’t blown out.

Here you are not looking for intense pressure, but to activate the circulation and arrive the next day with better sensations. It is comfortable, you can do it while you watch something on your cell phone or have dinner, and you won’t go to sleep with your legs feeling as if you had been massaged too hard.

Ideal for: moderate training, light running, low volume days, or simply when you want to prevent rather than recover.

Active recovery after demanding workouts (70-100 mmHg)

Here you can already feel the boot working. This is the range you go to when you have done a series, a long run, or have accumulated several days in a row of training.

The compression is clearly noticeable, but without being uncomfortable. It helps to unload the musculature and improves that heavy leg feeling that appears when you sit on the couch after training.

Important: in this range, better not to exceed 20-30 minutes. You do not need more.

Ideal for: intense training blocks, volume build-up, impact training (running, trail), or when you know you have to repeat the next day.

Intense recovery after competitions or hard blocks (100-130 mmHg)

This is another level. It is not for every day, but for those moments in which you have given everything: a marathon, an ultra, a long-distance bike race, an Ironman…

The pressure is high, you can feel it, and you have to use your head. Short, controlled sessions, and always listen to how your body responds.

If you go too long or too hard, you can end up more tired than before you put on your boots. So here, less is more.

Ideal for: post-competition, end of loading block, or recovery after very long or intense efforts.

So, which boots do I need?

This is where Recovery Plus comes into play: we have several models because not all athletes are the same and not all need the same thing. You can take a look at all our pressotherapy boots here and see which one fits you best.

Some criteria to choose from:

• If you train constantly but without high volumes, a model with a range up to 120-150 mmHg will be sufficient.
• If you compete on a regular basis or you do important loading blocks, it is in your interest to have the margin to increase the intensity when you need it.
• If you are looking for prevention and daily unloading, focus on good chamber design and progressive compression. The maximum number matters less.

The key is not to tighten more, but to tighten better.

What makes the difference in pressotherapy is not always using the highest pressure, but choosing the right one for each moment.

When you adjust the pressure properly:

• You can wear the boots frequently without fatiguing yourself more
• Integrate into your routine without added effort
• You arrive at the next training session in better condition

And that’s exactly what you’re looking for: better recovery for better training.

Do you have doubts about which model is right for you? Write us and we will help you choose. We have been working with endurance athletes for years and we know what works.