The secrets to choosing the right compression gear
By Sam Downing|
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There's no doubt compression gear is comfortable and looks damn fine (especially on athletic builds). Compression gear is so stylish it's worn everywhere. But does it actually improve your performance? The evidence says yes… but only if you're wearing the right pair.
Does compression wear actually work?
According to science, the major benefit of compression gear is that it increases blood flow around your muscles — and increased blood flow means increased function and recovery.
"The theory is that the garments compress the smaller, finer veins around the periphery and force the blood to go through the deeper, larger veins back to the heart," explains Dr Shona Halson, a recovery physiologist from the Australian Institute of Sport (AIS).
Studies out of the AIS, which has partnered with sportswear maker 2XU to investigate compression's benefits, are also starting to suggest that it prevents what's known as "muscle oscillation".
"Muscle wobbles is the non-technical term," Halston says. "If you've got less of this muscle oscillation then potentially you'll have less muscle damage, and if you've got less muscle damage you'll have less pain and you'll recover faster for your next training sessions."
Research conducted on other brands of compression gear, such as Skins, has proved it's not just a stylish gimmick. While most studies focus on professional athletes, Halson believes compression gear can benefit even those who exercise occasionally.
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"The general population are probably going to get more muscle damage and soreness from single sessions [than athletes]," she tells Coach.
"Even if you exercise one to two times a week [in compression gear], the benefits will come from being less sore — which will hopefully make you more likely to go out and do another training session."
What you need to know about compression gear
There are a couple of buts around wearing compression gear. The first is: you have to wear it at the right time, and Halson says there are two especially important times.
"Obviously during exercise and we think that's more around the muscle oscillation aspect," she explains.
"And then during the recovery period [after exercise], more for the blood flow." she says. "Try to wear it for the first hour as a minimum — the first hour is where you get that build-up of soreness. It's your critical window of opportunity."
You've probably also been told that compression gear works best if you sleep in it, to which Halson says: go for it.
"There have been some studies that have looked at sleeping in compression garments and that has also shown to be beneficial," she says. "If you can, wear it to bed. Some find it comfortable enough to wear overnight."
The other big but about compression gear: you have to make sure it's actually going to, you know, compress.
This is tougher than it sounds. Athletic compression gear evolved from medical-grade compression wear, which is tightly regulated — but there's no formal standard when it comes to the activewear variety.
"Not all compression is created equally," Halson says. "Any company can say their leggings are compression garments — but if you've got any experience with compression, you will know pretty quickly whether it's a significant amount of compression or not."
"Many brands use the term 'compression' for tight-fitting clothing that isn’t actually powerful enough or graduated enough to promote the many benefits associated with increased circulation and muscle stability," adds Aidan Clarke, co-founder and director of 2XU (which, by the way, is pronounced "two times you", and not "two ex you").
He says 2XU is "relentless" in setting a high standard in sports compression gear, which is why the brand is worn by AIS athletes, NBA teams and US Navy SEALs.
How to choose the right compression gear
Whichever compression brand you choose, Clarke advises that the first step to selecting a quality pair is not to confuse compression with simple tightness.
"Choosing a product with the right amount of compression power is key," he says. "In order to effect an enhanced rate of blood return, there needs to be sufficient pressure created in a graduated cut – with the greatest pressure at the extremity of the limb."
Translation? You need to wear the smallest pair of compression tights you can comfortably get on.
"If you can get them on and they fit, that's what you want," Halson says. "The pressure that's applied is what we're looking for."
Clarke adds that the type of compression gear you choose also depends not just on your comfort preferences, but on the type of physical activity you intend to do while (or immediately before) you wear them.
"At 2XU we develop compression products designed for everyday training, as well as products designed specifically for sports including running, cross training, basketball, football and triathlon," he tells Coach.
"The environment in which you train is also a factor – we have thermal compression for cold climates, cooling compression for warm climates, reflective compression for training at night or early in the morning – so it’s wise to think about the conditions around you."
And if you're sick of seeing everyone at the gym showing off their toned lower bodies in compression gear, well — tough, because they ain't going away.
"With health and fitness such a trend right now, compression wear is also very fashionable," Clarke says. "The trend towards healthy, active lifestyles means athleisure and compression wear have become wardrobe staples."
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