SPORTS RECOVERY COMPRESSION GARMENTS
WHAT DEFINES A ‘COMPRESSION GARMENT’?
A real compression garment has ‘graded compression’ – that is, the compression exerted differs over a given distance. In a pair of tights, for example, this means the compression at the ankle and calf is higher than at the thigh, which facilitates the flow of blood through the deep veins back towards the heart.
HEATING AND COOLING
Due to the evaporative cooling and prevention of moisture build-up due to the fabric used, compression garments can reduce the surface temperature of the body by 3°C. So while the garments accelerate the warm-up of cold muscles, they are also particularly cooling during exercise.
REDUCING MUSCLE DAMAGE AFTER HIGH INTENSITY EXERCISE
Muscle damage is an inevitable after high intensity exercise, but anything that can reduce this is a big leg-up to recovery and repeat performance. A British study of elite Rugby Union players reported that compression garments worn immediately after a rugby match significantly reduced markers of muscle damage.
RECOVERY FOR ULTRA-ENDURANCE
Athletes who raced in compression socks versus those in regular knee-high socks or those without either, had significantly less muscle damage and were able to recover more quickly, with some even ready to train again three days later. Those wearing the socks also ran on average of 12 minutes faster.
It is recommends that athletes wear the socks for long sessions and for the 24 hours following.
SHORT-TERM RECOVERY IN THE WELL-TRAINED
A study Lincoln University study (New Zealand) took 22 well-trained male rugby union players and put them in full-leg compression tights. When wearing the compression tights, times for the 3km run decreased, average sprint times improved and fatigue was diminished during the repeated sprint test. On top of all this, 48 hours after testing the delayed onset muscle soreness was substantially lower.
ACTIVE RECOVERY FROM SPRINTS
Compression tights seemed to help the active recovery process by reducing blood lactate concentration and heart rate.
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