How pneumatic compression recovery boots work, what the research says, who benefits most, and whether to buy, rent or book a session in South Africa.

How long, which head, what speed and where not to go: a practical massage gun routine for before training, after training and rest days.

Compression recovery boots are in every pro team's recovery room. Here's what they actually do to your legs, what the research supports, and whether you should rent sessions or buy a system.

Former pro rugby player Renaldo Bothma breaks down what actually matters in a massage gun — amplitude, stall force, battery, noise — and which of the botthms range fits your training, from R2,399.