You probably have pair of compression clothing. You may have seen: hard, brightly colored socks shining on the legs of a runner, or sharp-sleeved, patterned black sleeves on the boys pressing the barbells on the cross. You may have seen tight shorts in a spin class or wearing a pair of pieces with a pencil designed to sit on a muscle to help it.
Compression wear has been growing in popularity in the last few years, appearing more and more in exercise classes and amateur athletes, now they class in the training profession or competition. Doesn't work for the elite anymore.
The idea is that compression garments help improve circulation, remove toxins, improve performance, and reduce recovery time. In addition, they act as a support to the body that it normally does during and after exercise. But can this gear cost tens of dollars to hundreds of dollars - really make a difference in training, performance, and recovery?
The science of compression clothing
The science behind compression apparel is fascinating. When you wear a piece of clothing - much stiffer than regular pants, socks, or sleeves - the garment shows stiffness on the muscles and internal tissues on the limbs or body parts. In addition, Pressure improves blood flow to the body parts.
Logically, squeezing your veins and arteries should slow down blood flow, but what really happens when external Pressure is applied to the walls of these structures is to increase the flow of fluid (your blood). This is because it has been pushed harder. What it means for your performance is that your muscles get a little boost.
The benefits of compression Wear
According to Dr. Gina Gates, PT, DPT, LMT, CSCS, compression gear is designed to provide 30% more oxygen to the muscles before, during and after exercise. As a physical and manual therapist, strength and conditioning coach, and exercise specialist, Dr. Gates works to improve his patients' performance and rehabilitation, so tools such as compression gear allow him to accelerate the process. "More oxygen to the muscles means better performance, less fatigue, and faster recovery," explains Dr. Gates.
Since compression gear stimulates blood movement through the tissues, it is intended to help prevent pollination within boundaries. "If you have bleeding in your limbs, you should expect a decrease in performance," says Jamie Isaac, Performance Coordinator at Special Surgery Sports Medicine. "Blood circulating in the bloodstream can cause fatigue, swelling and decreased performance."
Askmen also highlighted that it could help with momentum - awareness of your body in area. "Compression garments offer a bit of competitive feedback so you can double check your alignment and feel how your knees are moving in relation to your hip joint."
This is especially useful if you are recovering from an injury and need to rebuild some neuronal connections. Getting additional feedback from Gear, or learning a little more about working with it, can help keep muscles in focus and your joints well connected.
Dr. Gates also explained that stability provides compression wear(primarily holding things in better alignment using constant Pressure) and reduces the risk of injuries from vibration-related injuries, such as pin splints. "Wearing and tearing reduces the problem, as well as unnecessary muscle movement, which can replenish valuable energy resources."
It seems that compression gear can help you work harder with less impact on your muscles and joints.
How compression helps your recovery
Recovery is a big part of compression clothing
"Delayed muscle soreness - a feeling of heaviness and fatigue in your muscles in the days after exercise - can be reduced if you train to wear compression gear,"
Pressure can reduce the swelling caused by the use of your muscles by moving toxins out of the tissue. As a result, it helps them to heal and rebuild faster. Also, less inflammation means less pain.
Compression clothing important for several reasons.
"A lot of patients report a lack of moderation in their perception of the wound, and just because it has serious side effects means it can improve performance and." - For this strength and conditioning specialist, the most important thing is - "Your risk of injury may be reduced."
Use compression clothing after exercise, which hours- after a hard session. Recommended in hours to facilitate healing and improve strength development. Consider it as a part of a smart recovery program.
Also, if you feel less injured, you are more psychologically active. Therefore, it may not be encouraging to feel the effects of tomorrow's training session, especially if it is not painful.
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