Run Hard & Recover on the Fly with Firefly

I remember back in college spending many-a-day in the training room getting “e-stim” (i.e. electric stimulation) on my ailing throwing arm. It required a ton of wires, a professional to administer it, and lying on an uncomfortable padded table for 20-30 minutes staring at the ceiling. It was a necessary evil, but dang was it awfully time-consuming. Fast forward 15 years and Firefly has created the modern version of this procedure with the Most Innovative Recovery Product of 2022.

As I near 40 years of age, recovery is almost as important as the actual running nowadays. It’s not quite so easy as it once was – to just roll out of bed, put on the shoes for 4-8 miles, and then just be ready to go the next day. So the convenience of this item is right up my alley. Apparently it’s also great for Galen Rupp too (who said “Firefly has been a great addition to my recovery routine!”).

How it Works:

Firefly Recovery is an innovative, portable, mobile, reusable, easy-to-use athletic recovery device trusted by over 300 pro and collegiate teams to enhance recovery. Firefly Recovery reduces soreness and allows athletes to train harder to achieve their goals. Scientifically validated, FDA approved, and clinically proven to increase blood flow by 400% (3x more than compression boots), Firefly reduces recovery time from 72 hours to 1 day.

How to Use:

We received a starter pack – which includes 2 pairs of Firefly devices and 1 pair of knee straps. We recommend watching the following video to get the best information on how to properly fit the Firefly. Long story short (again – watch the video) you remove the devices from their packaging, place near your outer knee, and utilize the Velcro straps for the ability to have greater mobility.

There are no bulky wires and no need to just sit around aimlessly while you do your recovery. In fact, low and slow is the name of the game here. Use the + and – buttons to increase intensity to meet your needs. I was able to set this at a setting making it fine to drive and walk around – which is super convenient.

This is not solely an option that is 20 minutes of intense stimulation and then moving on. Here are some recommendations for use:

  • Recovery (2-4 hours)
  • Travel (Duration of travel)
  • Warm Up (30-60 minutes)
  • Soreness (4+ hours)

I have goals to work out smarter this year – and the Firefly continues to be a great way to assist us on this journey. With up to 30 hours of use with each device, we anticipate putting this to good use for 2023!

Firefly Portable Recovery Device $95


  • Starter Pack contains 2 pairs (4 total Fireflys) and 1 pair of knee straps.
  • Each Firefly device delivers 30 hours of recovery treatment (suggested recovery time of 1-4 hours based on training intensity).
  • Most users prefer to use Firefly with knee straps. The knee straps help to keep firefly in the optimal position for maximum benefit.


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Thank you to Firefly for providing us with a starter pack. Please read our transparency page for info on how we do our reviews. 

About Author

Matt Rasmussen lives in Keizer, Ore. with his wife and three daughters. He enjoys watching hockey, going to as many breweries (618) and wineries (152) as he can, and all things Canada (he was born there). Matt was raised as a baseball player and officially transitioned over to running in 2010.