Compression
Compression is great!
When we exercise, simply put, we get inflammation in our bodies and in our muscles.
There is a complex physiological response to the inflammation. I will be happy to get into the physiological response, just let me know. But for most of us, what happens at the cellular level really isn’t important, and it will be over our heads. So we will leave that out for now.
So we exercise, we exercise hard and our bodies do this amazing thing in response to the exercise load and that is; inflammation that causes us to heal from the exercise and get stronger.
So my question to you is why do we want to stop the body’s natural response to exercise and inflammation?
We don’t.
There really hasn’t been any conclusive research, or research at all done on the subject matter. I have some ideas of how to measure inflammation, which would be pretty invasive, and we would also have to measure performance.
What we do know: compression helps.
Compression decreases the inflammatory response.
I have done a lot of research on compression over the last 3 years and listened to all the experts and the field. The “experts” tend to agree with me, and hold the same opinion as I do; why stop the body’s natural response to getting stronger?
We definitely need more research done in the subject matter.
The 1st time I wore my compression socks, it was after a 12 hour TT. They were Rx grade; 18-30 mmHg. Yes, compression comes in different grades, measured in millimeters of mercury; just like your blood pressure. And when deciding what type of compression you want to buy, this fact should play an important role in your selection.
I wore my socks on the drive home. No soreness or tightness in the muscles of the lower leg. Now, I didn’t even want people to think about touching my quads, they hurt so badly, for days. I thought, wow! They Work!!
I would not race or train in compression this significant; this is too much inhibition of the body’s natural response. We spend a lot of time training to have increased blood flow to the muscles, why inhibit it?
I found when I slept in my compression my legs felt more fatigue and I had no power on the bike the next day. My legs felt dead.
I have found that the optimal time to keep compression on after a hard race or training session is 2-4 hours.
I have had PR’s in my tights on tired legs in training sessions while running.
I own socks in Rx, calf guards, and tights. I use each of them for different reasons.
I say yes, to compression, but not use it as a crutch, or something we need all of the time. It is in my opinion; we need to allow our bodies to do what our bodies were made to do.
I recommend using it as a tool.
How do I use my compression as a tool?
I recommend putting your compression tights on after a hard race or training session immediately; up to 4 hours, especially if you’re doing back to back workouts or races.
I always carry my calf socks on long rides and long runs; especially in the higher elevations when storms can roll in and produce hail and snow, even in the middle of the summer.
I do this for 2 reasons:
1) If the weather changes, they are easy to put on and help keep me warm. They are light weight, and fit into my pack, or cycling jersey rear pockets with ease. Hint: keep them dry, with a barrier away from your sweat and/or rain.
2) In the event my legs fall apart. And there have been several occasions that I have been so grateful I had this option.
You can throw these on 30 miles into a 50 mile run, or in the middle of a 50k and it’s like magic, you immediately feel like you’re running on ‘fresh‘ legs.; or at least, fresher legs. I have found this very helpful in all of my ultra runs, I haven’t had to use them in all of my long adventures, and it sure is nice to have compression available when I do want it!
If there are medical reasons for you to wear your compression, keep wearing your compression all the time as Rx.
Otherwise, allow your body to have some of the inflammatory response, and keep your compression ready for when you need/want it. You’ll be glad you do!
And as always, I recommend
