Compression Socks Update
Two research studies have been published on the topic of compression socks since I last wrote on this in October, 2007. You can see that original post here. There may be some I've missed so if you happen to come across one please let me know. I always find it fascinating when technology improves performance. A great example of this is swimsuits in the Beijing Olympics last year. Of course, we've also seen great breakthroughs in cycling-related sports, too, with aerobars, improved wheels and power meters. But let's get back to compression socks. Here are the most recent studies I've found...
Ali, A., M.P. Caine, B.G. Snow. 2007. Graduated Compression Stockings: Physiological and Perceptual Responses During and After Exercise. J Sports Sci 25(4): 413-419.
Summary: Fourteen recreational runners ran a 10k at a "fast pace" both with and without compression socks. No performance or physiological differences were observed for the compression-sock trials compared with the standard athletic-sock trials. There was, however, a reduction in delayed onset muscle soreness (DOMS) 24 hours after exercise with compression socks. Two runners in the compression socks experienced DOMS. Thirteen in the standard athletic socks experienced DOMS.
Kemmler, W., S. von Stengel, C. Kockritz, J. Mayhew, A. Wassermann, J. Zapf. 2009. Effect of Compression Stockings on Running Performance in Men Runners. J Strength Cond Res 23(1): 101-105.
Summary: Twenty-one moderately trained men ran a graded exercise test on a treadmill to a voluntary maximum output on two occasions separated by a week. One test was done with compression socks and the other with standard athletic socks. Running performance at anaerobic threshold improved 1.5% and at aerobic threshold 2.1%.
So what does all of this mean? I really can't say. It's too early to tell. Check back as I'll continue to watch the literature and report it here.
posted by Joe Friel @ 12:55 PM
15 Comments
15 Comments:
I can't really tell what it says either, but I can say that without compression sleeves (I don't do the whole sock), I wouldn't be able to run. The pain is too much, in a bad way.
i'm not taking any chances and am going to start wear a whole compression suit, from head to toe. just a little cut out for eyes and mouth.
there really needs to be more studies on this and elevating/cold bath legs after hard workouts.
Thanks for the update. I attended a workshop on running shoes last week with one of the local fitness store owners. He is very educated and he said the same thing but they are becoming increasingly popular.
haha, Oilcan.
I was reading a bit more on these and it looks like their purpose is to improve circulation. My right foot sometimes gets numb during long workouts. It's mostly just annoying if it happens while running or cycling, but when I ski it can be really painful. Any ideas if these socks might help with that?
I don't wear them for circulation. I wear them for intense shin splints. My pain never subsides. I've done heat, cold, physical therapy. The pain just never goes away. Compression sleeves help to keep my muscle tight against my bone so there's less stress and therefore less pain and longer distances. Of course, one must still take care of the muscle with heat, cold, elevation etc.
Same perspective here...
http://www.amateurendurance.com/7/injury-prevention/compression-gear-fact-vs-fiction/
I found a site that sells these products close to 75% less
Calf Support is 14.95!
http://www.discountsurgical.com/details.asp?categoryid=234&ProductID=21534&optionid=14265
looks like they specilize in rehab and not sports but its the same items. They may even be the wholesaler?
They have an athletic sock for 12.95 http://www.discountsurgical.com/details.asp?categoryid=234&ProductID=19476&optionid=7138
Although this doesn't relate to runners specifically, another study in the American Journal of Nursing from Sept 2008 found that nearly one third of people wore compression stockings/socks incorrectly, which could put them at risk for health problems. So if you get them, make sure you talk to your doc or stocking fitter about using them properly.
Shin splint blogger-- I have the same problem, I 've never been a runner and just started training with a tri group. I find that 1-day after a short run I have intense painin the chins that usally last for at least a week. Do you find that compressor's really help, and what brand? Let me know if you have any other suggestions to help.
Dear Anonymous,
it sounds as though you are a ball of the foot striker. When I ran that way my shins were killling me!
try to land mid foot.
a very good book to read is Chi Running, and of course all of Mr. Friel's books, which I read and refer to all the time.
A.R.T (active release technique) does wonders for shin splints. Midfoot strike helps, too. A.R.T. was the only thing that worked for me.
A.R.T and midfoot striking were the only things that worked for my shin splints (active release technique), although I do now wear the compression socks for prevention.
Shin splints are a heal striker's problem, as the skeletal system is absorbing the impact and not the muscles/tendons as nature intended. I would guess you "midfoot" enthusiasts are really putting most of your weight on the ball of foot and then letting the heel touch. Really, think about it. How can you land on you midfoot. It's either the ball of foot to heal (as you would barefoot...the natural way), heal to toe, which has a nasting impact and stopping force to your motion, or if by some chance you land on the heal and bof at the same time, a) that's some funny looking shite, and b)most just be lovely for your joints......For the record if somebody is landing on th4e ball of foot only, they probably have some serious calf muscles, if not some serious strain/tightness in the achilles area. Take off your shoes and learn to run right....nature will figure it out for you.
Compression Socks are not going to cut your run times in half. They will however help with DOMS, which anyone who has had it, never wants it again. LOL@ the compression suit :) . Might get me one as well. The company I do business with just launched a new line geared for runners, they are CEP
Sport Socks . I have a couple pairs and I love them!
Anonymous- Shin splints and heel strikers are not related because "the skeletal system is absorbing the shock". A heelstrike creates a plantarflexion moment about the ankle, which the body controls with the tibialis anterior( using muscles and tendons). The increase stress on the TA causes it to get angry and inflammed which is the cost of most "shin splints" which is unforunately a blanket term to multiple ailments.
Another thought: If you justify running barefoot and forefoot striking by trusting your bodies inherent wisdom; why do you ignore its wisdom to heel strike when shoes are worn?
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