Compression clothing has become increasingly popular among athletes and active people looking to improve performance and recovery. But there are mixed opinions on whether compressing your muscles actually helps or harms you. Here we’ll examine the evidence behind compression gear to answer the key question: does compression hurt or help?
What is compression clothing?
Compression clothing are tight fitting garments that apply pressure to the skin. There are compression socks, sleeves, tights, shirts and more. Compression clothing is usually made from spandex, nylon, and other stretchy synthetic materials. The tight fit causes compression that is measured in millimeters of mercury (mmHg). Most compression gear ranges from 15-30 mmHg. Higher compression levels generally provide more pressure.
Purported benefits of compression clothing
There are several theorized benefits to wearing compression clothing for exercise and recovery:
- Improves circulation – the pressure may help blood flow back to the heart
- Reduces muscle vibration – compression holds muscles tighter to avoid vibration damage
- Supports muscles – may help prevent overextension of muscles
- Reduces swelling – prevents inflammation and swelling after activity
- Increases proprioception – improves body awareness and coordination
- Improves recovery – faster clearance of metabolic waste products like lactic acid
- Provides warmth – retains heat in muscles to improve performance
These potential benefits have made compression gear popular among everyone from elite athletes to weekend warriors looking for any performance or recovery edge.
Does the research support compression benefits?
Despite the theorized benefits, the actual research on compression clothing has been mixed. Some studies have found improvements in performance or recovery with compression, while others show no difference versus not using compression. Let’s review some of the key findings:
Circulation and blood flow
Some research has found improved venous circulation and arterial blood flow in the calves when wearing compression socks during and after exercise. However, the effect on overall cardiovascular function is less clear. A 2019 review concluded compression socks worn after exercise improved local blood flow but had inconsistent effects on systemic circulation. More research is still needed on the impact for heart health.
Oxygen use
A few studies have observed increased oxygen utilization in the muscles when wearing compression during cycling exercises. This offers some support for enhanced performance through improved oxygen delivery to working muscles. However, the effects appear to be small and not consistent across all types of exercise.
Muscle soreness and fatigue
There is stronger evidence that compression clothing can reduce muscle soreness and fatigue after strenuous exercise. Multiple reviews have found wearing compression consistently decreases ratings of perceived soreness and speeds recovery of muscle strength after hard training. This effect may be due to compression limiting inflammation and damage in muscles from exercise.
Athletic performance
Research on compression clothing for athletic performance improvement has been mixed. Some studies show enhanced force, power, or efficiency when wearing compression during activities like jumping or sprinting. But other studies have failed to find meaningful differences versus no compression. Two recent meta-analyses concluded compression sleeves/socks have no clear benefit for running performance. Much more research is still needed as results have been highly variable across different sports.
Injury prevention
There is little quality evidence that compression gear prevents injuries in sports and exercise. Some research hints compression sleeves may reduce muscle strain injuries but this needs more verification. A systematic review found limited support for any injury prevention benefits from compression socks in runners. For now, there is not sufficient evidence that compression prevents common exercise-related injuries.
Potential negatives of compression clothing
While the focus is usually on potential benefits, there are also some potential downsides associated with overly compressing the muscles and limbs:
- Reduced range of motion – the tightness may restrict movement
- Discomfort and pain – materials can dig into the skin and nerves
- Numbness or tingling – compression can affect nerve function
- Overheating – less ventilation and heat dissipation
- Restricted blood flow – very high compression may impede circulation
- Dependency – some report needing to keep wearing compression all the time
These negative issues appear to be most common with very tight, high compression clothing worn constantly. Moderate compression levels below 30 mmHg are less likely to cause problems for most people. But some are more sensitive than others to compression.
Recommendations for effective use of compression gear
Based on the research, here are some tips for utilizing compression clothing effectively and safely:
- Graduated compression may work best – more pressure around the extremities and less proximally
- Higher pressures of 20-30 mmHg likely most effective
- Ensure proper fit – too loose compression won’t work, too tight risks circulation issues
- Wear during activity for possible small performance gains
- Wear after activity to improve recovery and reduce soreness
- Take socks/sleeves off if you experience tingling, numbness or pain
- Avoid compression over any wounds or irritated skin
- Try different brands and styles – personal comfort is key
- Consider your sport and goals
Should you wear compression clothing?
The evidence suggests compression clothing provides little to no clear performance benefit for most athletes and exercises. However, there is moderate evidence that wearing compression consistently helps speed recovery and reduce muscle soreness after tough workouts and competition.
For general fitness enthusiasts, occasional use of compression wear may aid recovery after hard training sessions. But for most everyday workouts, regular clothing works just fine. Compression gear could provide a slight competitive edge for elite athletes in power and speed sports.
Compression clothing should not cause pain, numbness or restrict range of motion. Discontinue use if any nerve issues arise. With appropriate graduated compression, most people can safely utilize recovery-focused compression garments within recommended guidelines after intense exercise.
The bottom line
Here is a summary of the key points on the benefits and risks of compression clothing:
- Compression clothing applies pressure to the skin through tight fitting garments
- Proposed benefits include improved circulation, less muscle damage, increased proprioception
- Research shows mixed results on compression for performance enhancement
- Stronger evidence supports compression aiding recovery and reducing soreness
- Potential risks include reduced range of motion, nerve issues, and dependency
- Graduated compression of 20-30 mmHg likely most effective
- Compression reasonable for occasional recovery but likely unnecessary for most workouts
The science around compression garments will continue to evolve. But current evidence suggests compression clothing provides minimal athletic performance benefit but can assist with post-exercise recovery. Compression does not appear to pose major risks when used appropriately at moderate levels below 30 mmHg.
Frequently Asked Questions
What are the different types of compression clothing?
Common types of compression garments include:
- Compression socks – covers feet up to or above knees
- Calf sleeves – compress just the calf muscles
- Compression tights – tight leggings compressing hips, thighs, calves
- Compression shorts – shorts compressing butt and thighs
- Compression sleeves – arm sleeves compressing forearms and biceps
Compression is also built into tops, bras, and other athletic wear. Most offer graduated compression with more pressure distally to aid circulation.
When should you wear compression clothing?
Research supports wearing compression clothing:
- During exercise for possible small performance gains
- Immediately after exercise to improve recovery
- For several hours or days after hard workouts to reduce muscle soreness
- During periods of heavy training to allow adaptation with less fatigue
- During travel to boost circulation
- While sleeping for recovery
Compression worn only during activity provides little recovery benefit. Use mainly after exercise for best results.
Who can benefit most from compression wear?
Those who may benefit most include:
- Elite athletes in sprinting sports
- Endurance athletes doing heavy training blocks
- Team sport athletes who never fully recover between matches
- Travelers sitting for long periods on planes
- People on their feet all day for work
- Medical conditions like poor circulation, swelling, varicose veins
Occasional use can aid any active person after intense workouts. Those doing frequent intense training see the most recovery perks.
What compression level is best?
Research suggests compression around 15-25 mmHg is optimal for most people. Higher compression above 30 mmHg provides no added benefit and may restrict blood flow. Graduated compression is ideal, with more pressure at the extremities tapering proximally.
Conclusion
Compression clothing can provide a recovery benefit by clearing metabolic waste and reducing inflammation after hard training. But expectations for performance enhancement should be low for the average athlete. Use compression gear occasionally and primarily for recovery. Ensure proper fit and monitor for any nerve side effects. When used correctly, compression clothing appears reasonably safe for most active people.