Compression Gear in Sports

These days, it is pretty common to see elite as well as amateur runners, cyclists, and other sportsmen wearing colourful, tight-fitting shorts or tights and sleeves on their arms and calves. Welcome to the world of sports compression gear! In this article, we will see how sports compression gear works, what the research says, and the benefits of using it for sports.

What is sports compression gear?

As the name suggests, sports compression gear are light and tight-fitting garments worn by runners, cyclists, and sportsmen at large that include vests, shorts, tights, full-body suits, socks, stockings, and sleeves for the arms, calves, and knees. They are made of breathable and moisture-wicking materials like polyester, lycra, spandex, nylon, etc. As a result, they compress your body without getting wet and heavy with sweat.

Some of the popular brands of compression gear are 2XU, CEP, and SKINS.

What are the types of sports compression gear?

Sports compression gear provides either basic compression, targeted compression, or graduated compression.

Basic compression gear offers the same level of compression throughout the garment, resulting in muscle stabilization for all areas in contact with the garment. This type of compression is best for general muscle stabilisation.

Targeted, localised, or zoned compression gear is worn on or around the specific muscle or group of muscles, to support or stabilise them during physical activity.

Modern compression gear uses 'graduated compression' facilitated by specially designed seams and panels to increase circulation in your limbs. This means that it puts proportionally more pressure on body parts away from the heart. For example, graduated compression tights apply higher pressure at the ankles which reduces as you go up the leg.

How does sports compression gear work?

Sports compression gear works by accelerating blood flow and consequently, the delivery of oxygen and nutrients, to specific muscle groups as well as the return of blood to the heart. This allows sportsmen to function at a higher rate and for a longer period, thereby improving performance.

What are the other benefits of wearing sports compression gear?

• Reduces the risk of injury because of:

- Reduced muscle oscillations and vibrations during physical activity.

- Reduced damage to muscles after impact.

- Reduced muscle fatigue and soreness during and after physical activity.

• Keeps you dry and comfortable in a wet and cold environment as the fabric is moisture-wicking and breathable.
• Reduces chafing in sensitive areas like thighs, underarms, groin, nipples, etc. which can negatively affect athletic activity for some time.
• Reduced risk of cramping as the body can flush out lactic acid and metabolic waste due to improved blood circulation.
• Reduces post-exercise swelling, inflammation, and hence, recovery time.
• Provides higher protection from UV exposure as sports compression gear has a higher SPF factor than normal sports apparel.
• Protects your legs from abrasions and small scratches, poison ivy on your running trail, and dirt or mud kicked up during the run.
• Enhances proprioception, which is the ability to sense your body’s position and biomechanics. This can help in improving running form and reduce the risk of injury.
• Increases time to exhaustion during exercise and improves performance.

Are the benefits of sports compression backed by research?

According to Triathlon magazine, in the past 25 years, hundreds of research studies on sports compression have been published. Based on these findings, there is significant evidence to prove that compression helps athletes both during and after exercise. Specifically, studies of 2XU sports compression gear have shown gains of up to 10.6 seconds over a 5?km run, a 5% increase in peak power and an 18% increase in blood flow to the quadriceps during cycling, up to 47% reduced muscle soreness?and a 4.8% increase in blood lactate removal in a 60-minute recovery period.?

Is sports compression gear recommended only for a particular sports activity or a certain type of athlete?

According to studies conducted by the Australian Institute of Sport, wearing sports compression gear results in performance and recovery benefits for participants of all abilities across a range of sports, including those?involving high levels of fatigue or soreness such as marathons and triathlon.

Outside of sport, the circulatory benefits associated with compression suggest it’s also beneficial when traveling to minimise the risk of blood pooling, DVT (deep vein thrombosis), or if you’re on your feet all day for work.

What should I look for while buying compression gear?

The most important thing to ensure while buying sports compression gear is to buy the correct size. The fitting of the gear must be snug to work effectively, but it should not be so tight that it restricts your circulation, as that will severely hamper your performance. Compression gear must also be comfortable and allow complete freedom of movement.