Whether you’re an athlete pushing through intense workouts or someone who spends hours on your feet each day, you’ve likely experienced soreness, swelling or fatigue. Finding relief doesn’t have to mean taking a break from the activities you love.
Recovery footwear – like specially designed shoes, compression boots and socks – can offer support, help you recover faster and get you back on your feet with ease. Read on to learn more about how these products work and their benefits.
What is recovery footwear?
Recovery footwear is designed to support the body’s natural recovery process. After intense exercise or long workdays, your muscles, joints and feet need time to recuperate.
“Recovery footwear uses cushioning, support and sometimes compression to relieve stress on your legs and feet,” said Travis Jensen, DPM, a podiatrist with Banner Health. “One of the main theories behind recovery footwear is to provide shock absorption and support to the foot to minimize the amount of work necessary for some of the smaller stabilizing muscles to recover.”
Another critical aspect of recovery footwear is circulation. Some types of recovery footwear are designed to encourage blood flow, which can reduce swelling, help with the healing process and reduce fatigue.
Types of recovery footwear
Recovery footwear comes in several forms, including recovery shoes, compression boots and compression socks. Each type is built for different recovery needs and offers unique benefits.
Recovery shoes
These come in different styles but they all share similar features, such as extra cushioning, arch support and a sole that helps your foot move naturally.
“The curvature of the sole of recovery shoes, called a rocker bottom, encourages the foot to rock when it lands rather than pound the ground all at once,” Dr. Jensen said. “This helps decrease pressure on any given part of the foot.”
Here are some of the main types:
- Slides and sandals: These open-toe options allow your feet to breathe and are perfect for slipping on after a workout.
- Flip-flops: Like slides, flip-flops designed for recovery have cushioned soles that absorb shock, reducing pressure on your muscles. They’re convenient but may offer less stability than other types of recovery footwear.
- Closed-toe shoes: These provide full foot coverage and more support. Closed-toe recovery shoes are a good choice for colder days or people who want extra protection.
Compression boots
Compression boots are a bit different from typical footwear. They look like large sleeves that cover your entire leg and use air to create a massaging effect.
“This gentle compression helps your veins and lymphatic system push out metabolic waste, like lactic acid, from your muscles,” Dr. Jensen said. “This process can reduce swelling and muscle soreness, making them popular among athletes.”
Compression boots are best for people who do intense exercise, like running or weightlifting, as they can provide a deeper level of muscle relief. Many use them for 15 to 30 minutes after exercise to help speed up recovery.
Compression socks
Compression socks are similar to compression boots but focus on the lower legs and feet. They are tight around the foot and ankle and gradually loosen toward the knee. This pressure helps support blood flow and reduces leg swelling, especially if you’re on your feet all day.
Compression socks are often recommended for those with circulation issues, especially those with varicose veins or other venous problems.
“These socks help veins work more efficiently, reduce leg swelling (edema) and fatigue and can make a noticeable difference in how your legs feel at the end of the day,” Dr. Jensen said.
How to include recovery footwear in your routine
Many people can benefit from recovery footwear, but it’s important to do it right to get the best results. Here are some tips on how to make recovery footwear a regular part of your self-care routine:
1. Choose the right footwear for your needs
Consider what kind of support your body needs most. If you want something casual for post-workout wear, a pair of recovery slides or closed-toe shoes might be perfect. If you’re dealing with muscle soreness after intense exercise, you might prefer compression boots. Compression socks can make a big difference for daily support, especially if you’re standing for long periods.
2. Focus on fit and comfort
For any recovery footwear, make sure it fits well and feels comfortable. Proper fit is important for getting the most benefit.
“Recovery shoes should have enough room for your toes to move freely and compression socks should feel snug but not too tight,” Dr. Jensen said. “Compression boots should be comfortable around your legs without pinching.”
3. Ease into compression boots
If you’re new to compression boots, start with shorter sessions, around 10 to 15 minutes. Gradually increase the time to 20 to 30 minutes as you get used to the sensation.
Remember: These are best used after workouts, not before, as they help your muscles relax.
4. Wear recovery shoes around the house…but not all the time
The extra cushioning and support can make all the difference, especially if you typically go barefoot on the hard floor. However, don’t wear them all the time for everyday use as this might reduce their effectiveness.
5. Talk to your doctor if you have a health condition
Talk to your health care provider or a podiatrist before using recovery footwear.
“Compression can sometimes affect circulation and may not be good for people with certain health conditions, such as diabetes, peripheral neuropathy or vascular issues,” Dr. Jensen said.
6. Listen to your body
Recovery footwear is designed to make you feel better, not worse. If you experience any pain or discomfort while using them, it’s a sign to stop and reassess. You may need a different type, size or style, or it may simply be a sign to use them less often.
See your health care provider if you are already experiencing foot and ankle pain from activity or injury before use.
Wrapping it up
Recovery footwear can help you recover faster and feel better after physical activity or long hours of standing. Choosing the right type of recovery footwear and using it correctly can make it a valuable part of your routine. Start by picking the type that fits your lifestyle and needs and slowly add it into your routine.
Whether you’re a runner, a gym-goer or someone who’s on their feet a lot, recovery footwear can help your body stay strong and ready for whatever comes next. Remember to see your health care provider or Banner Health specialist if you experience foot pain or discomfort.
