The vast majority of studies researching compression socks and sports look at compression socks post-exercise. All sporting activities and exercise routines that are intense will be aided in recovery and reductions in pain by wearing graduated compression socks following the activity. What is intense? Intense, prolonged activities, such as marathon running, has long been known to increase your risk for transient activation in blood coagulation clotting , platelet aggregation, and fibrinolytic activity.
Causes of clots in marathon and long-distance athletes? Travel - Many marathon runners and triathletes travel long distances to compete. Sitting in a car, train, bus, or plane for more than 4 hours doubles the chances your blood will clot.
Repetitive Microtrauma - When you cut yourself, your blood cells platelets join together at the cut and form a clot to stop the bleeding. Thick Blood - Endurance athletes, from training, have more oxygen in their blood than most people, which is good for performance. However, these extra red blood cells make your blood thicker. This results in increased pressure that causes damage to your arteries, especially over the distance of While marathon running disturbs your coagulation and fibrinolytic balance, which is the equilibrium between clotting too much and not clotting at all.
The wearing of compression socks maintains this balance, by increasing blood flow and circulation, speeding up the rate of blood purification, detoxification, and re-oxygenation. If you just completed a marathon or long-distance activity, you will want to wear the socks for 6 to 12 hours per day and continue to wear them for the next couple of days after a super intense workout. Also, keep in mind, after the event or workout, you might want to change into a fresh pair of compression socks.
As you can see from the picture below, when wearing compression socks in the great outdoors, there are many complex factors in play, which can affect the level of compression.
Complex interactions among multiple mechanisms and environment. Following intense training or competition, athletes are at higher risk for deep vein thrombosis DVT pulmonary embolisms and jet lag, while flying.
It only takes 2 hours of airplane travel to disturb your normal circadian rhythm. A study out of Australia researched elite female volleyball players during an 8-hour flight and the effects of compression socks. A general rule of thumb, it takes one day of recovery per time zone crossed. If your an endurance athlete, weight lifter, or involved in HIIT activities, you will benefit from wearing compression socks during and after. For everyone else, if you exercise intensely enough to have lower-body muscle soreness, wear compression socks once finished, for at least six hours.
Also, for long-distance road trips or flights, wear compression socks, regardless of the reason for the trip. More articles from Pedal Chile. Ali, A. Journal of Strength and Conditioning Research , 25 5 , pp.
Araujo, A. Post-exercise effects of graduated compression garment use on skeletal muscle recovery and delayed onset muscle soreness: a systematic review. Motricidade , 14 2—3 , pp. Areces, F. Armstrong, S. Journal of Strength and Conditioning Research , 29 2 , pp. Beliard, Samuel et al. Broatch, J. Journal of Strength and Conditioning Research , 33 2 , pp. Besides venous insufficiency, Dr. Compression socks help keep that circulation going and reduce those symptoms.
As always, be sure to check with your healthcare provider with any questions you have. While available in a range of compression tightness, these socks are all tightest around the ankle, getting looser the higher up the leg they go. Compression socks generally come in two lengths — knee-high and thigh-high — but full compression tights are growing more common with athletes.
Anti-embolism stockings are more specific in purpose. According to Dr. In other words, if you wear compression socks for a run, you might have a better run the next time out. The great thing about compression socks, Dr. Some people might be worried by the fact compression socks are tighter than normal socks or the indentations compression socks leave on their legs.
The only place issues might crop up is for unhealthy individuals who have severe reduction of their heart function or they have a severe peripheral arterial disease where they have poor blood flow between either the feet or legs and the heart. One more thing to consider is below- or above-knee socks, Dr.
Before the cycle starts again, however, the lungs must replenish the oxygen and nutrients in your blood. This entire process is of critical importance for athletic performance. Serious athletes are always looking for new ways to improve their performance and hone their skills. Though compression knee high socks provide numerous benefits, the idea is still new to many runners. Medical compression therapy keeps your body in alignment, decreases your exercise recovery time, prevents you from wasting energy and improves your training efficiency and performance.
Athletic compression socks apply graduated pressure that is tighter at the angles and less tight at the knee. This type of pressure is a key component of reported performance benefits. It could mean that the blood can return to the heart more quickly, decreasing the chances of it pooling in the feet. It also aids in the elimination of lactic acid. Wearing support medical sleeves or socks helps blood circulate better throughout the legs. Better circulation increases cellular oxygen, which improves cell function.
This results in superior training and recovery for runners. The Science of Running claims that one of the reasons is because they provide a major athletic performance boost is that they decrease muscle vibration during a run. This can both increase leg power and reduce the post-workout soreness. Another important benefit is that athletic compression socks reduce the risk of shin splints and plantar fasiitis. If you have ever had shin splints, then you already know all about the aching pain they send up your calves every time you run.
It can feel like they take a lifetime to heal! Perhaps you have heard that the best treatments for shin splints are elevating the legs, applying ice, resting, and not running until your body had fully healed. What many people do not realize by activity, however, is that the right compression stockings can also help to speed up that long recovery process! Since they provide stability and support for your lower leg, compression stockings help to alleviate the bone and muscle strain caused by shin splints.
While it is not a magical cure, this added step in recovery can get you back to your favorite athletic activities more quickly.
A full sock is preferable to a sleeve for shin splint recovery because the arch support will provide additional pain relief. The level of compression that you need depends on numerous factors, including the size, style, and material of the stockings. Properly fitted socks should squeeze and feel snug but not painfully tight. Although personal preference plays a role in selecting a compression level, an improperly fitted sock will cause pains or be ineffective.
Most runners prefer a sock with a pressure of mmHg. Most of the medical gear for activity, fitness, cycling, and recovery use graduated medical compression. This means they are tighter at your ankle and less tight at your knee. Unfortunately, while this helps circulation, it can also make them difficult to put on. For best resul ts, smooth out socks carefully to eliminate any bunching.
Many people roll these down because they are too long. When you are wearing compression socks, however, that is like putting a tourniquet on your leg. You will restrict your blood flow and injure yourself, especially during intense activity, such as a 5k or 10k race, a marathon or a cycling event.
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