Compression
Socks: Flashback to the 70’s, or The Real Deal?
By: Ken
Axford
Compression wear has been around for a long time in the medical
field. They are typically socks or
stocking of various lengths made up of various materials. They provide graduated compression against
the leg. The purpose for them is to
place pressure on blood vessels which will constrict those vessels. This forces the blood to flow through a
smaller canal, increasing the blood pressure in the legs forcing blood back up
toward the heart. The main benefit is to
prevent blood and fluid from pooling in the lower leg which reduces swelling
and may help reduce or even prevent varicose veins. Many triathletes have started wearing
compressions socks during and after hard workouts or competition with the
intent of improving athletic performance and recovery.
Only a few independent studies are available regarding the effect of
compression clothing on endurance athletics.
Many of the manufacturers have created “studies” of their own, but I am
leery of these results since they stand to benefit financially from a favorable
outcome. Zoot seems to have the most
comprehensive study available to the public, but again, I am taking their test
results with a grain of salt.
One independent study from the Journal of Sports Sciences tested
compression stockings in January of 2007.
This study tested 14 individuals.
After two separate 10 k time trials, no performance enhancement was
shown, but 13 of the 14 participants indicated reduction in delayed onset
muscle soreness 24 hours after the test.
This is a significant outcome, but based on athlete perception, not
measurable data.
Another study in May of 2007 tested 10 individuals by measuring maximal
oxygen uptake, heart rate, blood lactate concentrations, and ventilation. This test seems to have the most data
available by way of metrics for which to analyze. No statistical difference was observed during
exercise with compression socks.
However, there was a statistical difference in recovery of blood lactate
concentrations after the test was completed while wearing the compression
socks.
A third study in May of 2009 only tested the effect of compression clothing
on performance. They utilized a variety
of garments including compression socks, tights, and full body wear. There was no statistical effect on
performance.
So what does this mean?
This means that compression wear
does not seem to have any effect on performance if worn during the
activity. However, there may be a positive
effect on recovery if worn after the activity.
They may also help reduce swelling after long periods of sitting or
standing. Many athletes have reported “feeling
fresher” after wearing the socks post workout or during travel. There is a wide variety of compression
ratings as measured in millimeters of mercury abbreviated as mmHg. This mmHg rating is a universal measurement
of atmospheric pressure. However, there
is a large discrepancy between manufacturers and their recommendations. Also, the pressure rating can vary from one
person to the next based on garment size and circumference of the leg. No significant data is available to determine
the most appropriate range for athletes.
The Bottom Line
If the socks feel good to you
during a race, wear them. After all, if
you feel fast, you will probably go faster.
(that’s an entirely different
article about psychological impacts on performance so we won’t cover that now) I would not recommend wearing them during
training. If they work as advertised, this could potentially limit the stress
and adaptation that athlete’s desire. In
other words, save it for race day. I do
recommend they be worn during long trips or long durations of sitting or even
standing. (think: desk job, or nurse, or
during travel to a race) I also
recommend the socks be worn for an hour or two after a hard workout. This could help aid in recovery. Many sport apparel companies have begun
producing compression wear. If you can
do without the logo of your favorite brand and want to save some coin, go to
any pharmacy and buy the $5 pair of medical compression socks. They come in black or white so they look
similar to the more expensive sport brands.
References:
“Journal of Sports Sciences” volume
25, issue 4, January 2007 pg 413 – 419
“Medicine and Science in Sport and
Exercise” May 2007 Volume 39, issue 5
“Medicine and Science in Sport and
Exercise” May 2009 Volume 41, issue 5
http://www.zootsports.com/pdfs/Zoot_White_Paper.pdf
Ken Axford is owner and head coach of Fast-Tri Sports
based in Colorado Springs, CO. He holds
certifications from USA Triathlon, USA Cycling as well as the American Council on
Exercise. For more information, visit
www.fast-tri.com