Can Compression Raise Your Game? By Cindy Asbjornsen, DO, FACPh have begun to get on board. V


Compression socks or stockings are worn over the leg and foot to create a gradient “squeeze” that is greatest at the ankle and lessens up the length of the garment. Compression works by help- ing the veins in the legs to pump the de-oxygenated blood back up towards the heart to prevent “pooling” in the lower limbs.


Compression worn on the legs can help athletes at every


level in three ways: during the activity, post-activity recovery, and during long-distance travel. During exercise or sports, compres- sion increases calf muscle-pump efficiency, which clears out lactic acid and prostaglandins more effectively and results in less muscle soreness during and after the activity. Compression has also been found to reduce muscle pain in the leg by reducing the myofibril microtrauma, or tiny damage to the slender threads of muscle fiber along the muscle.


The real question for many athletes is: Will compression im- prove my performance? Well, the answer is yes…and no.


The more efficiently blood flows through our bodies, the more likely we are to recover quickly from workouts and injuries and be in better condition to train more often or at a higher intensity, which improves performance in the long run. But while compres- sion can minimize things like calf strains, shin splints or Achilles’ issues, it’s probably not going to take a minute off of your mile.


Most studies have not been able to demonstrate any statisti- cally significant difference in performance while wearing com- pression sleeves or stockings, but anecdotal reports from athletes suggest that compression can help improve athletic performance,


14 ELM™ Maine - January/February 2018


ein specialists have long touted the benefits of graduated compression garments for patients with venous symptoms, but in recent years, athletic coaches and fitness trainers


at least from a psychological point of view. In other words, if someone believes that compression helps optimize perfor- mance, it just might. Although there has been little evidence that compression actually improves performance, athletes with venous insufficiency should consider wearing graduated compression during sports events to reduce swelling and venous pooling.


There is more research that supports the benefits of post-


exercise compression, including promoting the removal of lactic acid and relieving delayed onset muscle soreness after a strenu- ous workout.


Choosing the right garment Depending on the manufacturer, sports compression comes


in a variety of styles, colors, and materials. For lower extremi- ties, a compression sleeve covers the calf and lower leg but not the foot and ankle like a compression sock or stocking does.


Calf sleeves are very popular among athletes because


they’re easy to get on and off and are applicable across many types of sports. There is some possibility for swelling to occur in the ankle where the sleeve stops, so be sure you’re applying them correctly. Additionally, calf sleeves should be worn only during activity, not before or after.


Although sleeves provide compression from ankle to knee, it is important to get the full compression offered by a compres- sion sock or stocking post-exercise to receive the most benefit in recovery.


Most athletes who use compression are long-course endur- ance athletes, however, tennis players, golfers, or anyone who is moving around on their legs may find that their legs feel better with compression.


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36