The effects of compression garments on performance and recovery have been widely researched over many years. So, what is the current research telling us about the effectiveness of sports compression garments, and what is the future of athletic compression wear?
Recovery
Research has shown that compression garments worn during recovery may assist recovery of power, strength, and endurance, as well as muscle damage and feelings of muscle soreness. These findings have been supported by the results of recent meta analyses (Brown et al., 2017, Hill et al., 2014) in which the findings of many research studies were analysed collectively.
Compression garments have been found to reduce muscle swelling and creatine kinase levels during the recovery period, which is the suggested mechanism by which compression garments facilitate recovery. It has also been widely reported that compression garments reduce muscle soreness, highlighting the benefits on psychological recovery (Brown et al., 2017).
Performance
Despite the reported physiological benefits of compression, research has produced equivocal results with respect to performance. There are a number of studies which have demonstrated performance improvements when compression garments are worn. (Broatch et al., 2018, Driller and Halson 2013), yet a recent meta-analysis showed non significant performance effects from wearing compression garments. It is possible that the non significant effects reported in the recent meta analysis, (da Silva et al., 2018) could be due to the research design and specifics of the compression garments included in the studies.
Limitations of Current Research
A major limitation of the current research and meta analyses are that studies with a wide range of compression regimes were included in the analysis. Also some of the studies included in the meta analyses did not measure or report the compression regime. A number of studies state that compression garments were worn according to manufacturer’s instructions, which is often determined by measures of height and body mass rather than an athlete’s individual measurements. This means that athletes of varying shapes and sizes are fitted to the same size garment, meaning it’s impossible for every athlete to receive optimal compression for performance benefits.
Research has reported a wide variation in the pressures exerted by commercially available compression garments suggesting that these garments do not meet pressure requirements for any physiological benefit (Hill et al., 2015). In addition, it has also been reported that poorly fitting garments can have a detrimental effect on performance (Wannop et al., 2016). Therefore, ensuring optimal fit of compression garments is essential to maximise their effectiveness.
The future of compression wear for athletes
Given the anthropometric differences between athletes even within the same sport, it is impossible to achieve correct fit with off the shelf compression garments. A key recommendation from the latest research, is that the only way to ensure correct fitting compression garments is to create customised compression designed for the body shape and composition of the athlete (Brophy-Williams et al., 2021).
A recent study comparing the effects of custom fit compression garments to standard sized garments on markers of recovery in rugby players, showed that wearing standard sized garments provided no additional benefit on recovery than a sham treatment (Brown et al., 2022a). After 48 hours lower body strength measures were still impaired when standard sized garments were worn. On the other hand, custom fit compression was found to accelerate recovery with lower body strength measures recovering to 95% and 99% of baseline values at 24 and 48 hours respectively. Creatine kinase levels returned to baseline within 48 hours when custom fit compression garments were worn whereas values remained elevated with standard sized compression (Brown et al., 2022a)
Current research comparing the pressure exerted by custom fit compression and standard sized garments showed that custom fit compression garments exerted a higher level of pressure than standard sized garments (Brown et al., 2022b). In addition, there was greater individual variation in the pressure applied by standard sized garments supporting earlier research findings of Hill et al., 2015. These findings provide further support that off the shelf compression garments may not provide adequate compression or specific fit to achieve optimal physiological benefit for athletes.
CAPE custom fit compression – Designed based on years of research at NASA
Unlike off the shelf garments, CAPE compression garments are unique in providing customised compression based on an athlete’s 3D scan to ensure a perfect fit. CAPE provide medical grade compression garments with specific compression regimes to ensure optimal physiological benefits. These specific compression regimes have been designed based on years of compression research by CAPE Bionics founder Dr James Waldie in his work in designing compression suits for astronauts. Using scientific research to inform practice ensures that CAPE provide the most advanced compression wear for elite athletes.
REFERENCES
- Broatch, J. R., Bishop, D. J., & Halson, S. (2018). Lower Limb Sports Compression Garments Improve Muscle Blood Flow and Exercise Performance During Repeated-Sprint Cycling. International Journal of Sports Physiology & Performance, 13, 882-890.
- Brophy-Williams, James W. Fell, Shona L. Halson, Cecilia M. Kitic & Matthew W. Driller (2021): Pressure gradient differences between medical grade and sports compression socks, The Journal of The Textile Institute, 112(2): 187-191.
- Brown, F., Gissane, C., Howatson, G., van Someren, K., Pedlar, C., & Hill, J. (2017). Compression Garments and Recovery from Exercise: A Meta-Analysis. Sports Medicine, 47, 2245-2267.
- Brown, F, Jeffries, O, Gissane, C, Howatson, G, van Someren, K, Pedlar, C, Myers, T, and Hill, JA. (2022a): Custom-fitted compression garments enhance recovery from muscle damage in rugby players. J Strength Cond Res. 36(1): 212-219
- Brown, F, Hill, JA., Pedler, CR. (2022b). Compression Garments for Recovery from Muscle Damage: Evidence and Implications of Dose Responses. Current Sports Medicine Reports (21 (2); 45-52.
- da Silva, C. A., Helal, L., da Silva, R. P., Belli, K. C., Umpierre, D., & Stein, R. (2018). Association of Lower Limb Compression Garments During High-Intensity Exercise with Performance and Physiological Responses: A Systematic Review and Meta-analysis. Sports Medicine, 48, 1859-1873.
- Driller, M. W., & Halson, S. L. (2013). The Effects of Wearing Lower Body Compression Garments During a Cycling Performance Test. International Journal of Sports Physiology & Performance, 8, 300-306.
- Hill, J., Howatson, G., Someren, K., Davidson, S., & Pedlar, C. (2015). The variation in pressures exerted by commercially available compression garments. Sports Engineering (Springer Science & Business Media B.V.), 18, 115-121.
- Hill, J., Howatson, G., van Someren, K., Leeder, J., & Pedlar, C. (2014). Compression garments and recovery from exercise-induced muscle damage: a meta-analysis. Br J Sports Med, 48, 1340-1346.
- Wannop JW, Worobets JT, Madden R, Stefanyshyn DJ. (2016) Influence of Compression and Stiffness Apparel on Vertical Jump Performance. J Strength Cond Res. 30(4):1093-101.
