Buzz
Athletes such as basketball players, runners, and weightlifters, along with regular gym enthusiasts, are constantly searching for ways to gain a competitive edge. Many believe that compression gear could be the solution. The idea is that by wearing these snug garments, blood circulation improves, potentially delivering more oxygen to muscles and enhancing workout performance.
Compression gear is available in various forms, including high-knee socks, elbow sleeves, full-length pants, knee wraps, and tops. These form-fitting garments are typically crafted from a mix of spandex and nylon, designed to tightly embrace your arms, legs, or torso without restricting movement. For instance, compression leggings and socks are particularly favored by triathletes and marathon runners. Brands like Asics promote their products with bold claims, such as: Compression gear enables you to run longer distances and recover more quickly by accelerating lactic acid removal and reducing muscle soreness. While these promises sound impressive, they may be somewhat exaggerated.
The Real Benefits and Limitations of Compression Gear
Compression gear does enhance circulation, which is a proven fact. For instance, it can slightly increase your core body temperature, but whether this effect is substantial enough to improve performance or help you set new records remains uncertain. A recent analysis published in Sports Medicine indicates that compression gear offers minimal benefits for factors related to running performance, such as running economy, stride length, step count, and other biomechanical aspects. The researchers suggest that the advantages might be largely psychological: you perceive less fatigue than you actually feel, allowing you to push a bit further due to heightened body awareness. This improved efficiency can make workouts seem less exhausting.
On the flip side, competitive weightlifters highly recommend knee wraps (distinct from knee sleeves), which are elastic bands tightly secured around the knees to provide support during heavy squatting. A study in the Journal of Strength and Conditioning found that knee wraps enable lifters to handle approximately 10% more weight, but this is achieved by altering squat mechanics. Essentially, these wraps are beneficial for powerlifting competitions but have limited utility elsewhere.
The effectiveness of compression gear appears to vary depending on the type of gear and the activity. For sports involving explosive movements, such as sprinting and vertical jumps, compression gear provides slight performance enhancements, as noted in a review published in the International Journal of Sports Physiological Performance. However, the study also acknowledges the significant role of the placebo effect. For example, I wore compression leggings during a half marathon, convinced they would help me finish strong—and they did! I completed the race with my personal best time.
When Compression Gear Truly Makes a Difference
For years, compression gear has been utilized to address medical conditions such as blood clots in the lower legs, edema caused by diabetes, and various circulatory problems. It serves as a practical and effective alternative to blood thinners and more invasive treatments. Additionally, it helps keep injured joints warm and offers them some degree of support.
Many compression gear brands, including the well-known 2XU, highlight the recovery advantages of their products. Their descriptions often claim to “reduce muscle soreness,” and there is some validity to these statements.
As per a review in the British Journal of Sports Medicine, using compression gear after strenuous exercise or competition can aid in faster recovery and lessen the feeling of muscle soreness. A study published in the Journal of Strength and Conditioning Research found that rugby players who wore compression leggings for 24 hours straight post-exercise experienced improved recovery. This suggests that wearing compression gear for extended periods (at least a few hours) after workouts can be beneficial for recovery. The exact mechanism isn’t fully understood, but one theory is that the compression limits the space for inflammation and swelling.
On a personal note, some individuals, including myself, prefer compression tights simply because they are more comfortable and less obstructive than loose-fitting shorts or sweats. My friends and I often wear compression leggings during intense leg workouts because the snug fit feels supportive and provides a mental edge. And, let’s be honest, they also enhance certain physical features, which is an added bonus.
When wearing compression gear, expect it to feel extremely tight, almost to the point of disbelief that it fits. Initially, it may feel constricting and uncomfortable, but over time, you’ll adjust, and the sensation will improve. Start with compression socks, such as this one from 2XU. Some individuals may never adapt to the feeling and dislike them, which is perfectly fine.
In summary, compression garments can aid in faster recovery after intense workouts, provided you wear them for extended periods post-exercise. Personally, I find them both functional and comfortable. If you’re doubtful, they aren’t a necessity, so you can skip the expense. That said, there’s no evidence they cause harm, so if you’re curious, go ahead and invest in a pair—just be prepared for the challenge of putting them on.
Illustration by Sam Woolley. Images by Peter Mooney and Ryan Gacayan.
