Compression gear and clothing have become increasingly popular among athletes and active individuals in recent years. Proponents claim that compression technology can improve performance, speed up recovery, and prevent injury. But does the science support these purported benefits? Let’s take a closer look at some frequently asked questions about compression gear.
What is compression gear?
Compression gear refers to tight-fitting garments that apply gentle pressure to the skin. Compression clothing is often made from spandex, nylon, and other stretchy fabrics that have some compression properties. The amount of compression can vary based on the tightness of the material and areas of the body being covered. Some examples of compression gear include:
- Compression shirts
- Compression shorts
- Compression socks
- Compression sleeves
- Full compression bodysuits
Compression gear is available in various compression levels, measured in millimeters of mercury (mmHg). Light compression is considered 8-15 mmHg, moderate is 15-20 mmHg, and firm is 20-30 mmHg. Medical grade compression like that used to treat varicose veins is over 30 mmHg.
How does compression gear work?
Compression garments are thought to work by applying gentle pressure to the muscles and increasing blood circulation. Specifically, the tight fit:
- Increases blood flow by forcing blood through veins and arteries
- May limit muscle vibration and damage
- Enhances proprioception (awareness of body position)
- Raises skin temperature
- Reduces swelling and risk of deep vein thrombosis
This improved circulation is believed to deliver more oxygen and nutrients to working muscles while also clearing metabolic waste products like lactic acid. The stabilized muscles and increased proprioception may also enhance power and efficiency of movements.
Does compression improve athletic performance?
Some studies suggest that compression gear can provide moderate performance and recovery benefits, but findings are mixed:
- A 2011 meta-analysis found compression garments improved sprint time trials but not jump height or endurance.
- Multiple studies show enhanced oxygen uptake, power output, and performance in repeated sprints.
- Other studies demonstrate no significant difference in 5K run times or maximum oxygen consumption with compression.
- A few studies report faster heart rate recovery and less muscle soreness after hard exercise when wearing compression.
More research is still needed, but it appears compression gear may offer minor advantages for high intensity, stop-and-go sports like basketball rather than steady endurance activities like distance running. Any potential benefits also appear highly individualized based on the fit and comfort of the compression garments.
Does compression prevent injury?
There is limited evidence that compression gear can help prevent injuries in athletes. A few potential benefits include:
- Keeping muscles warm between exertions
- Improving proprioception and body control
- Providing light support to joints
- Speeding up recovery between workouts
One small study in military trainees found compression socks reduced the incidence of ankle sprains. But most research has not found compression clothing changes injury rates compared to regular athletic attire. The injury prevention abilities may depend on the fit, coverage, and sport involved.
Does compression enhance recovery?
Enhanced recovery is one of the most commonly promoted advantages of compression clothing. The increased blood circulation is thought to deliver nutrients and flush waste products from the muscles faster. Some research has found evidence for reduced muscle soreness and improved recovery with compression:
- Multiple studies show lower reported muscle soreness after hard workouts or games.
- Some evidence for improved lactate clearance and lower creatine kinase levels as markers of muscle damage.
- Faster reduction in muscle swelling after intensive exercise based on MRI scans.
However, other studies have not found differences in perceived pain or blood markers of muscle damage between compression and control garments. The effects seem most apparent after very strenuous exercise when muscle damage is greatest. There is little evidence of improved recovery after lighter workouts.
Does tighter compression provide more benefits?
Intuitively, it would seem that tighter compression garments that apply more pressure would have greater benefits. But the optimal level of compression is unclear based on current research:
- Most studies compare compression to no compression rather than different pressures.
- Enhanced circulation may plateau at moderate (15-20 mmHg) compression levels.
- Higher compression appears to restrict movement and may impede performance.
- Very high clinical grade compression can be uncomfortable.
For most athletes, moderate compression that provides noticeable pressure but allows full freedom of movement likely provides the best combination of benefits. The ideal compression level can vary based on factors like fitness level, sport, and individual preference.
Should you wear compression gear?
Compression clothing will not provide a magic boost in performance or complete protection from muscle soreness and injury. However, the scientific evidence suggests some potential benefits:
- Minor improvements in endurance, power output, and recovery
- Enhanced proprioception and body awareness
- Faster clearance of metabolic waste products
- Reduced muscle vibration and damage
- Increased comfort through moisture-wicking fabrics
Compression is unlikely to harm performance or recovery. The decision on whether to wear it may come down to individual preference, comfort, and sport-specific needs. Compression can be a useful tool for high-level athletes looking to maximize performance and recovery. It provides less benefit for recreational athletes but may still aid comfort and muscle support during and after exercise.
Conclusion
Compression gear and clothing utilize stretchy, tight-fitting fabrics to gently compress the muscles. The increased blood flow and circulation promoted by compression may offer modest benefits to high-intensity athletic performance, muscle recovery after exercise, and possible injury prevention. However, research overall has been mixed on the size of any ergogenic effects. Compression is unlikely to harm performance or recovery. Athletes can experiment with different compression levels and coverage areas to determine if it provides personal benefits.