Compression socks (clothing)
I frequently
get asked do compression socks (clothing) actually work,
what are the
benefits, what do they do? So, I wanted to provide you with some quick answers.
A research
paper published this year accumulated and analyzed all previous studies about
the effects of compression clothing on running performance and recovery and it
concluded that “that by wearing compression
clothing, runners may improve variables related to endurance performance (i.e.,
time to exhaustion) slightly, due to improvements in running economy,
biomechanical variables, perception, and muscle temperature. They should also benefit
from reduced muscle pain, damage, and inflammation.” [1]
So what does this
conclusion actually mean to you and I?
First if all, how does compression clothing actually
works?
Originally compression wear
was developed for swelling disorders in the limbs, and this led on to
compression socks to treat vascular disorders, such as varicose veins, and to
help to prevent blood clots in bed-ridden patients after surgery. These are typically knee high socks with the
compression highest at the ankle and tapering off towards the knee.
The socks work by creating
positive pressure on the one-way valves in the veins and the difference in
pressure between the ankle and the knee encourages blood to flow back to the
heart, against the forces of gravity (which is why it is advised for frequent
flyers to minimize deep vein thrombosis too).
So the improved circulation
and blood flow are the major selling points when you look at buying any
compression clothing or socks.
What does this mean for you the runner (cyclist)? Do
compression socks/sleeves actually work? Below are some answers based on
compression socks.
For muscles
soreness (DOMS (delayed onset muscle soreness) - YES, there are
studies that conclude positively for a reduction in muscles soreness and pain
post intense exercise
Lowers heart rate (which is good
for sustaining a higher level of effort, good for endurance) – YES -
this has been proven in running to exhaustion over a 5km distance [2], but in this particular
study the results were minimal so it still remains inconclusive.
For endurance performance - YES – studies have concluded better endurance,
specifically noting better
mechanical performance (muscles less fatigued) over a distance of 10K [3]. Compression helps to
stabilize the muscles and decrease the amount of muscular vibration.
For improved recovery – YES – lactic acid levels (the by product of anaerobic
metabolism) have been found to be notably lower immediately post exercise
aiding muscle recovery [4]
Comfort- YES - close to the body to wick away sweat and prevent rashes
Temperature – YES – keeping the muscles warmer, means more blood flow
and more oxygen is readily released, muscles contract and relax and nerve
transmission is better.
So these are ALL the
benefits. However, it does appear from
the results of all the studies that they did not provide overly conclusive
results about these benefits, but nonetheless positive marginal ones.
So are compression socks, sleeves, shorts worth the
money?
It seems that they are not a
game-changer. The most conclusive
evidence suggests they are best used to prevent excessive soreness and muscle
damage from hard training sessions and there is some evidence that over longer
distances they could improve your performance.
My husband is a fan of the socks and we have of course discussed the
placebo effect, if you like wearing them and feel they are helping your
performance and recovery, then why not, there is no harm in trying and wearing
them!
Are compression
socks good for shin splints, calf cramps, strains and Achilles tendonitis?
YES,
for all of the reasons noted above, but they are not going to cure any of the
above injuries, you should still follow initial PRICE (Protect, Rest, Ice, Compression, Elevate) principals
and get an injury assessed for proper recovery and the cause to be addressed. Note, for recovery from an injury it is better
to wear a sock rather than a sleeve so that the foot doesn’t get swollen, as it
can’t get past the compression at the ankle!
Buying
An important point when looking
to buy compression socks is they should be rated and sold in millimeters of mercury or mmHg at the
ankle and calf. So a sock labeled 15-20 mmHg is 20 mmHg at the ankle and 15 at
the calf, and this is a recommend rating for sporting use.
NB. The above article is meant to give
you an overview of the benefits of compression socks and sleeves in a running
(sporting) context. This is my summary
of a number of articles and papers I have read.
I hope this helps! Any queries
let me know