Evidence Based Recovery: Compression Garments, Heat, & Cold Compression Garments Compression garments (CG) have been used by athletes for decades although their use is increasing as the technology and and breadth of...
Evidence Based Recovery: Compression Garments, Heat, & Cold Compression Garments Compression garments (CG) have been used by athletes for decades although their use is increasing as the technology and and breadth of options increase. It is postulated that CG improves both athletic performance and recovery. CG have been reported to reduce blood lactate accumulation following exercise, reduce muscle oscillation and vibration, maintain repeated vertical jump power, and improve post-exercise clearance of muscle damage markers.
Many styles of CGs exist, including stockings (knee length, thigh length), sleeves, upper-body garments (covering the torso and the upper limbs in full or part) and lower-body garments (from the waist, covering the lower limbs in full or part). The mechanism by which CG provide benefits to athletic performance and/or aid in recovery is unclear. They may stabilize the soft tissue or joint.
Another theory is the compression reduces ‘available space’ for swelling and blood by creating a pressure gradient. Another is enhanced blood flow improving clearance of exercise metabolites. Finally, the decrease in space may decrease cytokine chemotaxis, blunt the the inflammatory response, or some combination of the above.
Compression garments appear to help reduce delayed onset muscle soreness (DOMS). In one study involving marathon runners, there was a lower subjective level of muscle soreness, but there was no difference in strength or blood tests. Compression reduced perceived muscle soreness, fatigue, and rating of perceived exertion during exercise designed to simulate manual labor.
In athletes performing biceps curls, CG decreased subjects’ perception of soreness and reduced swelling. Interestingly, a pneumatic compression device, which uses an inflatable cuff, was superior to standard CG for DOMS of the elbow flexors.Compression garments may help with muscle recovery and attenuate loss of power after exercise. CG worn for 24 hours post exercise showed faster recovery in both bench press and knee extensions with reduced circumference of arm and thigh compared to the non-compression arm.
If you are experiencing symptoms that may be related to evidence based recovery (part 2): compression garments, heat, & cold, it is important to see a sports medicine physician. Early evaluation and treatment typically lead to better outcomes. Do not ignore pain or symptoms that are limiting your activity.
*This article is for educational purposes only and does not substitute for professional medical advice. Always consult a qualified healthcare provider.*
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