You may have noticed many people at the gym, park or jogging track sporting tight-fitting compression clothes. These garments, contrary to notions stemming from optics (that it may be constricting the muscles), provide support to the muscles and joints, thereby aiding performance.
“Compression garments are specially designed, form-fitting attire that apply a certain level of pressure to specific parts of the body,” says Varun Shetty, founder of Invictus Performance Lab, Bengaluru. “They come in all shapes and sizes, from socks and sleeves to shorts and shirts, typically made from stretchy, durable materials. The purpose of this gear is to stimulate better blood flow to and from your working muscles.”
Benefits of compression clothes
Despite being tight-fitting, compression clothes aid in improving blood circulation.
“When you’re working out, your muscles produce waste products – lactic acid being one of the main culprits,” says Shetty. “By increasing the speed of blood flow back to your heart, compression gear helps your body get rid of these waste products faster.”
This, in turn, reduces muscle fatigue and soreness. One of the main benefits of compression clothes is that they allow athletes to train harder and recover faster.
“On top of that, compression clothes can help keep your muscles steady and minimise the vibrations [shivers] that occur during high-intensity activities. This can result in less fatigue and more energy for you to push your limits,” says Shetty.
Effect of compression garments on the joints
The snug fit of these garments stabilises the joints, reducing the risk of injury and improving overall joint proprioception or balance.
A study published in the Journal of Neurophysiology found that compression sleeves appear to increase precision and sensitivity at the joint where it is worn. The report states that compression apparel may function as a filter of irrelevant mechanoreceptor information, allowing the nervous system to obtain ‘enhanced’ sensory information related to proprioception.
Additionally, compression clothes increase blood flow and oxygen delivery to the joints, leading to reduced inflammation.
How and when to use compression gear
Compression clothes are most effective when worn during exercise or physical activity, as it can provide immediate benefits for muscle performance and recovery. They can be used in various settings, which include:
- Endurance training: Long-distance runners, triathletes and cyclists can use it. “Compression gear can reduce muscle fatigue during workouts and speed up recovery post-workout,” says Shetty.
- Strength and power training: People who lift weights and play football or any other power sports can also use compression gear. “It can offer muscle stabilisation and support, which can improve their technique and performance,” says Shetty. “After a tough session, the improved blood flow can help the muscles recover faster.”
- Recovery from travel: People that compete and travel frequently can also reap the benefits of compression gear. Shetty explains that this can prevent swelling and the risk of deep vein thrombosis during long-haul flights.
- Injury rehabilitation: For people dealing with an injury, compression clothing can help speed up your recovery. “This happens because it reduces swelling and inflammation, thereby facilitating faster healing,” says Shetty.
Beyond its physical benefits, compression clothing is also a fashion statement in the fitness community, with a variety of colours and styles available to suit every taste. However, compression clothing is not a magic solution for improving exercise performance. “While compression clothing isn’t a substitute for a balanced diet, smart training and adequate rest, it can be a powerful tool in your kit,” says Shetty.
“As a coach, I’ve seen the benefits first-hand, and I encourage incorporating it in your routine. Just remember to consult with your sports medicine professional or a knowledgeable coach to ensure you’re using it effectively,” says Shetty.
Takeaways
- Compression clothes improve muscle performance and reduce muscle fatigue during exercise by increasing blood flow and oxygen delivery to the muscles.
- Compression garments aid in muscle recovery after exercise by reducing inflammation and removing metabolic waste products from the muscles.
- Wearing compression gear is beneficial during most forms of exercise or physical activity.
- Compression garments aid injury rehabilitation by reducing swelling and inflammation, thereby facilitating faster healing.
