The Normatec 3 Legs are the newest compression-based boots from the folks over at Normatec. Touted as the latest and greatest in personal pneumatic compression therapy, this system has recently been making its rounds on the internet, in gyms, and in rehabilitation-based clinics. But does that mean it’s worth your hard-earned money?
In this article, as a licensed physical therapist (PT), along with being a certified strength & conditioning specialist (CSCS), I’ll provide my personal and professional insight into what this system offers and whether it’s a device worthy of your time and money.
But, since I know your time is precious, let’s start with the quick takeaway, and I’ll break it all down thereafter:
The Normatec 3 Legs ticks all the boxes in terms of quality, comfort, user experience, and practicality. While one’s budget will largely determine if they’re a good investment, they can be a helpful, therapeutic adjunct for leg and lower body recovery for certain individuals.
Yes, I have one particular gripe with this system (discussed later in the article). Still, having been using this system for a little while now (on myself and on my patients), I’ll tell you straight away that these things feel very good when providing compression. My patients have all said the same. But comfort doesn’t mean much if other critical aspects are lacking or ignored, right?
So, keep on reading if you’d like to know how the rest of the system stacks up!
Disclosure statement: As a quick heads-up, I want to let my readers know that I have no affiliation with Normatec. As such, I have paid for this product with my own money, and all thoughts and opinions within this article are my own. I have not been compensated by Normatec for this article.
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Compression therapy: what does the science say?
Anyone who knows me knows that I am rather science-based with my pursuits – both as a physical therapist and as a strength and conditioning specialist. While I do leave room for anecdotal experiences, the foundation of any therapeutic modality I use on myself or for my patients and athletes is built upon a scientific basis for its use.
So where does compression therapy fit in with the science? While this can be an incredibly nuanced discussion (as scientific data often is), there seems to be reasonable evidence for compression therapy to be a beneficial adjunct for various aspects of physiologic recovery following physical activity.
Mind you, it’s all in the details, but multiple published systematic reviews have concluded that compression therapy can have positive benefits on different aspects of recovery (links to articles provided below).
It’s worth noting that, while finding generally favorable outcomes, the authors of these papers note that there is a need for further study of this topic; not every study looking at the effects of compression therapy on recovery finds statistically significant benefits, hence the need for more research.
If you’d like to read over the systematic reviews yourself, you can do so here (click/tap the link):
- Meta Analysis 1: Are compression garments effective for the recovery of exercise-induced muscle damage
- Meta analysis 2: Compression garments and recovery from exercise-induced muscle damage: a meta-analysis
- Meta analysis 3: Compression garments and recovery from exercise
The takeaway: While there needs to be more research into various aspects of compression therapy regarding physical recovery, there’s enough to go on at this point to warrant its use in certain situations and with specific populations.
I’ll also quickly point out here that active recovery, such as performing this scientifically proven lactate flush recovery protocol, should always be the first line of defence in optimizing recovery following physical activity. You’ll likely get the most out of your Normatec recovery if you pair it up with active recovery protocols whenever possible.
Alright, now that we got a bit of the geeky (but cool) science stuff out of the way, let’s look at the actual quality of the Normatec Legs 3 system!
Build quality: The Normatec system
It comes to me as no surprise that the build quality of each component of the Normatec 3 Legs system is everything I’d expect it to be. Having used the device on myself and on my patients multiple times now, I have no concerns with any of the individual components.
The control unit, the hose attachment, and the Normatec boots themselves all work as intended, and each one shows no sign of flaws or poor craftsmanship. Everything here is on point.
Pro tip: Knowing that the build quality of the control unit and the hose attachment is top-notch can be helpful for anyone considering purchasing other Normatec compression systems, such as the Hips or Arms attachment, since these attachments both use the same control unit and hose attachment as the Legs system.
The takeaway: The build quality of all the components of the Legs 3 system is top-notch, as to be expected from an industry-leading company such as Normatec. I have no concerns about the construction or overall build quality with any of its components.
Parameters: Pressure, comfort, and performance
There’s a handful of features and components to unpack here in this section, so I’ll need to take them one by one to ensure I address everything in a helpful, straightforward manner.
Pressure and control of the Legs system
The Normatec system offers seven compression levels to choose from, allowing an individual to fine-tune the extent of compression they receive through the five overlapping zones (air chambers) within each boot.
To take this pressure control one step further, downloading the Hyperice app allows the user to select which zones within the compression boots receive more pressure (and for how long) through what Normatec has termed ZoneBoost(TM) technology. (More on my thoughts and experiences with needing and using the app shortly.)
I’ve typically been using levels 4 and 5 on myself and my patients. While the lower levels certainly have a time and place for their use (edema, excessive leg soreness, etc.) I find levels 4 and 5 to offer a strong but tolerable amount of compression for my needs and the needs of my patients thus far.
The takeaway: The Normatec Legs system provides ample amounts of compression with plenty of variability and customization for fine-tuning the compression experience. It’s definitely worth downloading the Hyperice app if you want to get the most out of these boots.
Comfort of the Legs system
This might be my most praised section of this entire article. These things feel really good on the legs when providing their compression.
Whether it’s a shorter session or longer sessions spent within the boots, my legs and feet have never felt like they were being jammed or squished in unnatural or uncomfortable ways; the compression of the boot’s air chambers feels soothing throughout the entire leg.
The Legs 3 system will cycle through compressing different areas of the legs in what Normatec calls biomimicry, whereby it will mimic the natural skeletal muscle pumping that occurs within an individual’s legs. Normatec mentions on its site that this is partly achieved through its patented Pulse technology.
Regardless of patents and fancy-sounding words, the compression of the boots feels downright fantastic and simultaneously soothing.
When in use, the control unit will cycle pressure through the various boot chambers, ensuring appropriate amounts of time under pressure for each one. (Again, if you want further control over compression parameters, you’ll need to download the Hyperice app).
Having used these boots multiple times now (either during or the day after leg day), I’ve been repeatedly surprised with how refreshed my otherwise heavy and sore legs will feel after a thirty-minute cycle in the boots.
The takeaway: the lining material of the boots, combined with level 4 or 5 pressure, feels downright therapeutic on my legs. It’s rather surprising how quickly a twenty or thirty-minute session can pass by when relaxing in these things.
Performance of the Normatec Legs system
For its respective price point, the Legs 3 system delivers on its performance; the dynamic compression is more than adequate throughout the entire leg, the control unit makes minimal amounts of noise when operating, and the array of treatments the Normatec system can deliver (when paired with the Hyperice app) makes for a worthwhile experience.
(I’ll talk about performance from a user experience standpoint in the “recommendation” section shortly.)
Furthermore, the battery life on the control unit is quite adequate. From a full charge, I’ve been able to use it for multiple half-hour sessions before needing a recharge, which I feel to be appropriate given the energy likely required to operate the pump within the control unit.
Add-on features: Using the Hyperice App
While you can use the control unit all by itself for a standard compression session, you can unlock a few added control features of the Normatec system by downloading the free Hyperice app, which pairs to the device via Bluetooth. The app is how you are able to access Normatec’s trademarked ZoneBoost technology.
Downloading and using the app allows you to:
- Adjust pressure level/intensity (this can also be done on the control unit itself)
- Adjust zone pulse time
- Adjust zone pressure
- Choose which zones are active during the session
- Choose specific compression protocols
- Adjust session time
There’s not much else to report about the app; it’s stable and rather simple to use (there aren’t too many buttons or sliders to use).
I will say, out of personal opinion, that it’s a bit of a bummer that a smartphone app has to be used in order to gain additional functionality out of the Normatec control unit.
This is something that the folks over at Rapid Reboot (who also manufacture compression boots) are quick to point out on their website, noting that the downloadable app for their compression boots is optional but not necessary for full-functionality:
“Designed for convenience but not required for every feature (unlike our competitors), the RAPID REBOOT APP lets you remotely control your REGEN or GENESIS from your phone.”
For the record, I’m a fan of having full functionality built into the control unit itself.
The takeaway: While it’s nice to have a free app that unlocks added functionality to the Normatec Legs, needing an app to unlock full functionality is a bit of a bummer.
Hard-earned dollars: the cost-to-benefit ratio
When it comes to spending money, I always advocate for one to do so wisely. As the saying goes, “a fool is quick to part with his money.”
Since people can be in different financial situations, I’m not one to make blanket, universal statements of “you absolutely must get it” or “stay away from it, no matter who you are” for products at a price point of the Normatec Legs 3 system. As such, I always look at it from a cost-to-benefit ratio.
As of writing this article, the Normatec Legs 3.0 system is priced at $799 (USD) on Hyperice.com or $1149 (Canadian) on Hyperice.ca. As such, it’s not what many people would consider “cheap” or “inexpensive”; these things will take a bite out of most individuals’ wallets.
But this bite is likely justifiable for individuals looking for those looking to maximize muscle recovery through passive recovery interventions.
I’d advocate that active recovery interventions are in the best interest of every individual, so if you’re not performing forms of active recovery, you’d be wise to start.
The passive recovery from the Normatec boots can certainly be a sweet cherry on top, but you’ll get the most out of any passive recovery interventions when you stack them with active recovery interventions.
The takeaway: If you’re serious about maximizing your recovery and are already performing active recovery interventions, the Normatec Legs 3 can offer a solid cost-to-benefit ratio, making them a solid purchase (provided they’re within your budget).
If you’re a rather casual fitness goer and don’t perform active recovery interventions, you can still benefit from the Normatec boots, but the cost-to-benefit ratio might not be as high.
The bottom line: Who these boots are for
At the end of the day, those who will likely get the most out of the Normatec 3 leg boots are:
- highly active individuals who are serious about maximizing recovery and are already performing proven active recovery interventions;
- moderately active individuals who are more casual about their performance and recovery but have the financial means to easily afford the Normatec Legs 3 system.
For a weekend warrior looking to use these boots purely to maximize recovery from casual workouts, it would likely only be justifiable if these boots were seen as inexpensive relative to their overall budget. If you’re casual about your athletic pursuits and are on a strict budget, these boots likely wouldn’t be my first investment in improving physical recovery, simply due to their higher (but justified) cost.
As the literature suggests, opting for active recovery protocols will likely yield the most significant effects on recovery and performance. Don’t get me wrong; these boots feel downright fantastic to use – I merely want you to get the most out of your athletic performance and recovery potential.
If you’re not sure what active recovery is, or you want a scientifically validated protocol for improving leg recovery following physical activity, check out my article:
Recommendations: improving user experience
When it comes to improvements that I’d like to see for the new Normatec system, there’s not a whole lot that is on my wish list. I really only have one personal issue/recommendation on my wish list for improvement. And while it’s not a performance-based or quality-based issue, it is one that addresses overall user experience.
The issue itself is the limited functionality of the control unit. After forking over a pretty penny to purchase the Normatec system, having to download an additional app (and have a smartphone on hand) to access and implement additional compression features and protocols of the device is… somewhat of a moderate letdown.
A dealbreaker? Most certainly not. But a letdown, to be sure.
In one of their own videos, the folks at Normatec are on record stating they wanted to simplify the interface on the control unit on the newest control unit generation. Perhaps this helps keep overall costs down, and while some may prefer a minimalist control unit, this could be Normatec’s downfall when stacking up to competitors such as the folks at Rapid Reboot, who have a beautiful, full functionally touch screen built into their control unit that doesn’t require an app for accessing every possible feature.
The previous Normatec 2.0 control unit had a large LCD display screen, which from both an aesthetic and, more importantly, a functionality standpoint, I find more desirable. I have always been curious as to why this change (which, to me, feels like a downgrade) to a minimalist control unit was implemented.
Personally, I’d like to see the Normatec control unit have a full-function LCD screen, such as what you get on the Rapid Reboot control module.
While having advanced functionality through the Hyperice app does open up the advanced control features for the unit, I ultimately feel this is quite a nuisance and detracts from a user experience standpoint.
Aside from this, however, I really have no other issues with this system; I feel the price of these Normatec boots reflects the quality and performance you get in return.
The takeaway: There’s really not much I can ask for when it comes to improving the Legs 3 system. I just wish the control unit retained the full built-in functionality that other systems do with theirs (*cough* Rapid Reboot *cough*) and that accessing advanced features didn’t rely on using the app.
Final thoughts
The overall performance of Normatec Legs 3 meets my expectations, which personally comes as no surprise to me since I’m well aware of the reputation that Normatec has. Thanks to its robust build quality, I feel confident that it will hold up to personal and clinical use for some time to come.
My only gripe is that I wish the control unit wasn’t designed with a minimalist approach; having to access a separate app to gain full control of the Normatec system is a bit of a bummer.
Now, if you’ll excuse me, I’m going to go zip myself up in these boots and relax for a bit!
Frequently Asked Questions
To help make this Normatec boot recovery article as helpful and informative as possible, I’ve included a few brief answers to some commonly asked questions individuals may have about this device or similar topics.
Hi! I’m Jim Wittstrom, PT, DPT, CSCS, Pn1.
I am a physical therapist who is passionate about all things pertaining to strength & conditioning, human movement, injury prevention and rehabilitation. I created StrengthResurgence.com in order to help others become stronger and healthier. I also love helping aspiring students and therapists fulfill their dreams of becoming successful in school and within their clinical PT practice. Thanks for checking out my site!