Recovery Tools that Support Your Body

By: Julie Mazer, PT, DPT, Clinic Leader, LHMPTI State College

When you’re setting goals to move more, lift heavier, or train harder, don’t forget your recovery goals. They matter just as much as performance goals!

Strength, speed, and power don’t improve when the body is inflamed, stiff, or overloaded. Improvement happens when your recovery plan supports the work you’re putting in.

That’s why LHM offers science-backed recovery tools that are available not just to physical therapy patients, but to individuals who want to move better, recover faster, and stay active long-term.

Two tools we often recommend — and use clinically — are Normatec compression therapy and red light therapy. Below, we answer the most common questions people ask about these tools, using what the research actually shows.

Q: How Do Normatec Compression Boots Actually Help Recovery?

Normatec compression therapy uses sequential pneumatic compression. This means air chambers gently inflate and deflate in a wave-like pattern, starting at the feet and moving upward.

This pattern is designed to support the body’s circulation and lymphatic systems, which help move fluid, waste products, and swelling out of the legs.

What the research shows:

Studies on intermittent pneumatic compression (IPC) show it can:

Improve blood flow to working muscles
Support venous return, helping move metabolic waste out of the legs
Reduce exercise-related muscle soreness and swelling
Improve how recovered people feel between training sessions

Rather than forcing the body to recover faster, compression helps the body recover more efficiently.

Q: When is Normatec Compression most helpful?

Normatec is especially useful during times of higher physical demand, including:

After intense workouts or long training sessions
During heavy training weeks, competitions, or tournaments
When legs feel heavy, stiff, or sore
When recovery time between sessions is limited

Research also shows IPC can help maintain flexibility and reduce soreness between repeated bouts of exercise, which is important for athletes and active adults training multiple days in a row.

Q: Can it be used before activity?

Yes! A short 10–15 minute session before activity can:

Increase circulation
Reduce stiffness
Improve perceived readiness to move

This is especially helpful for early-morning practices, competitions, or anyone who feels “tight” before warming up.

Q: Is Red Light Therapy Actually Backed by Science?

Despite the social media buzz, red and near-infrared light therapy has been studied for decades in medical and rehabilitation settings.

At LHMPTI, we use an FDA approved device that delivers therapeutic wavelengths designed to reach muscle, joint, and connective tissue. These are not cosmetic tools.

What happens at the cellular level:

Red and near-infrared light interacts with mitochondria (the “power plants” of your cells), which can:

Improve cellular energy production
Support tissue repair and regeneration
Reduce inflammation and pain
Promote joint and soft tissue health

Red light therapy is non-invasive, painless, and safe when applied appropriately.

Q: When is red light therapy most useful?

Research supports red light therapy as a helpful adjunct for:

Joint pain or stiffness (including arthritis)
Tendon or muscle soreness
Inflammatory conditions
Recovery after exercise or physical therapy
Supporting mobility in aging joints

It doesn’t replace exercise or rehab — it supports the body’s response to them.

Q: Who are these recovery tools actually for?

These tools are not just for elite athletes. They are most effective when matched to the right person and goal.

Normatec Compression Therapy may be ideal for:

Student-athletes managing busy practice schedules
Weekend warriors who train hard but recover inconsistently
Runners and cyclists logging high mileage
Adults returning to exercise after time away
Anyone who feels leg fatigue limits their performance

Red Light Therapy may be ideal for:

Teens and adults managing joint or muscle pain
Active adults balancing workouts with busy schedules
Older adults focused on mobility and comfort
People recovering from injury or overuse
Anyone looking to reduce inflammation without medication

Both tools are appropriate for individuals 12 years and older and can be used safely under professional guidance.

Q: Why start now? Why not just “train through it”?

Recovery is not a luxury — it’s a requirement for:

Building strength safely
Preventing overuse injuries
Supporting long-term joint and muscle health

Training harder without supporting recovery often leads to:

Plateaus
Ongoing soreness
Repeated injuries
Burnout

Research consistently shows that recovery strategies that improve circulation and reduce inflammation help the body adapt better over time, not just feel better in the short term.

The LHM Perspective: Recovery with Purpose

At LHM Physical Therapy Institute, we don’t offer tools because they’re trendy. We offer them because they:

Are supported by research
Complement movement, exercise, and rehabilitation
Help people stay active longer

Whether you’re a current patient, a competitive athlete, or simply someone who wants to move and feel better this year, recovery should be intentional — not an afterthought. Visit LHM Physical Therapy Institute to experience Normatec compression therapy and red light therapy firsthand.