Compression & Recovery

[Eden]

So I got my compression tights and I've used them a couple times now. I must say I like them a lot and subjectively I think they work. I did a killer hill ride (4 hours of what felt like unending ups) and put them on right after that. No sore legs later than night or the next day - but.....

Has anyone actually studied best practices? How soon do I need to put them on? how long should I wear them? I think it would be a great thesis project for someone studying exercise physiology! (especially as I seem to be able to find little that is actually written about it now).

Anyone seen any literature or data? I'd love to know.

[Kiwi Stoker]

Consumer magazine in NZ did a look at scientific studies into the claims for compression garemnts (unfortunatley you have to pay for online reading).

Looking at studies there's definitely an advantage in wearing compression garments for recovery but however they couldn't find any studies for advantage in performance while wearing compression garments.

They also followed up by asking three elite athletes to try compression garments. Two out of three found they aided recovery but didn't help performance while wearing.

This makes sense as they do squeeze the blood back from the legs etc (and hospitals now give them to you to wear when you have an operation).

For me personally I find I have to wear them for 4-5 hours or better overnight to get benefit from them (no more sore legs). In the hospital, thewy told me to wear them as long as possible.

[Crankin]

Eden, I found that the longer I wear them, the better I feel the next day. But, sometimes, I don't have time to wear them for more than a couple of hours. And despite that lovely picture of Susan O. and her friends wearing the Zoot tights after a triathalon, I don't think I want to run around town in my compression tights (plus, I think they might be a tad hot).
I also would be interested in reading a study that discusses benefits/length of wearing, etc.

[Eden]

I don't mind running around in them.... I just threw a pair of shorts on over the top to go to the store yesterday, but I doubt I could wear them to bed. They would just be too warm. It hardly ever gets super hot here, so I'm not sure how hot will be too hot to tolerate having them on.

I'd say I've worn mine for 5 or 6 hours after my ride each time I've used them. I think they make a good difference in the way my legs feel the next day. I'm taking them to a race next week, where hopefully they also make a performance difference too.

[NbyNW]

Hmm... does wearing them during performance help with recovery?

I have a pair that I wear as a base layer for skiing and then I probably wear them for an hour or so afterwards (trip home, eat, lazing about, etc). Even if I don't wear them for very long afterwards, I definitely feel less fatigued. I notice the most benefit in my knees, so maybe compression during activity helps prevent fluid buildup?

[Eden]

Could also be that they are keeping your kneecaps in proper alignment? The tights I have are CWX and they supposedly have built in supports for stuff like that....

I haven't worn mine on the bike, just after. I do think it would probably be too hot, though perhaps in the winter I might give it a try.

[NbyNW]

Could also be that they are keeping your kneecaps in proper alignment? The tights I have are CWX and they supposedly have built in supports for stuff like that....

I haven't worn mine on the bike, just after. I do think it would probably be too hot, though perhaps in the winter I might give it a try.

Could be. I have the same CW-X tights, except they stop below the knee (I didn't want to deal with the ankle seam inside my ski boots).

Back when I did a lot of running/high-impact sports, I would wear a neoprene knee sleeve with a thick U-shaped pad around the patella (and a donut hole cutout for the patella) to help with my alignment issues. I think that kind of brace is overkill for the kind of activity I do now, but yes, historically that's been an issue for me.

The CW-X tights are quite gentle compared to my heavy old neoprene sleeves. I don't know if there's an accurate way to measure whether they are providing support or alignment to the joint.

I'm also working towards some longer rides at the end of the month, so I think I'll also try wearing the tights for recovery after training rides -- will report back!

[mudmucker]

Hmm... does wearing them during performance help with recovery?

I have a pair that I wear as a base layer for skiing and then I probably wear them for an hour or so afterwards (trip home, eat, lazing about, etc). Even if I don't wear them for very long afterwards, I definitely feel less fatigued. I notice the most benefit in my knees, so maybe compression during activity helps prevent fluid buildup?

Absolutely. Or I should say, at least for me it does. In fact that is the only way thus far I've been wearing compression garments when running and biking is to wear them during the activity. I had surgery in December '09 where the outcome would possibly present leg lymphedema. So yes, there is an entire portion of the universe devoted to reducing fluid buildup with compression garments. I went to a physical therapist post surgery (thanks to Knot's guidance) to understand prevention therapy and I was issued a prescription for compression garments and it was recommended that I wear these - during the activity. I want to add that this is all due to a medical condition so my circumstance and gradient mm Hg for the garment is a little higher than would be for other folks. So after surgery and after the big laydown time I expected that my first rides and transition to physical activity would be painful. It was not. That's when I discovered that these compression garments are the best kept secret even though I was wearing them for an entirely different reason. At a time when my legs should have been sore they were not. They were however, more sore when I didn't wear them. I am hooked.

I have medical grade garments and I'm seeing now that there are more sports oriented fabrics out there. Check Skins and 2XU and also Zoots and you'll find compression garments for atheletes to be worn during activities. I don't have any of these yet, I have something else but they obviously can get very warm. I can't wear these over 70 degrees but I will now always wear them during the other 3 seasons - they'll be perfect. I think the best way for me to resolve my particular issue during hot weather is to just ride and then use the recovery compression after the event.

[Tri Girl]

I bought the Zoot compression sleeves for the calves (here on TE) and I wore them on my 4 day hiking adventure in the Grand Canyon. I didn't take them off for the 4 days. I still had LOTS of soreness, but don't know how much more/worse it would have been if I didn't have them on. They are made to be worn during activity. I don't know if I'm sold on them yet, but they seem like they might do their job. I think even if I'd worn medical grade compression I still would have been sore... I don't think anything could have made the soreness obsolete from that hike. Well, maybe new calves would have helped.
Now that I'm back, I'm going to use them when I run and bike. They do get a little hot (especially in the sun) and they are almost water resistant (water beads off them and they don't stay soaking wet).