Compression socks have gained a lot of popularity over the last few years. If you haven't seen them, they're the odd looking tight, long socks that come up to just below your knee.
Compression socks were originally designed for people with circulatory problems as they help with venous blood flow. As the garment constricts the lower leg it helps return blood through the veins.
Shortly after being used for medical reasons, there seemed to be evidence these socks could help athletes with their recovery. The same mechanisms (increased blood flow, more oxygenation) that helped people with circulatory ailments appear to also aid in recovery from exercise.
While runners can benefit from increased recovery by wearing compression socks, fewer studies have looked at whether these garments can help your running performance.
However, a study published in 2009 showed that compression socks can indeed help you run faster.
Study Overview
The study took 21 moderately trained male runners and divided them into two groups, one who wore the socks and one who didn't.
Both groups performed a treadmill running test to voluntary maximum. A second test was performed 10 days later. The researchers measured a number of factors including:
- Time under load.
- Work under load.
- Aerobic capacity.
- Anaerobic threshold.
- Aerobic threshold.
- Heart rate.
Results
The group wearing the compression socks had significantly higher time under load and work as well as higher maximum speed than the non-sock wearing group.
In addition, speed at anaerobic threshold and aerobic threshold was greater in the compression sock group.
There were no relevant differences between the two groups in terms of VO2 max., heart rate, maximal lactate levels and other physiological measures.
This study used a sock that had constant compression over the calf. Most of the other studies that looked at performance and compression socks used socks that had varying compression, with greater compression around the ankle and foot than the calf.
The researchers expected that any improvements in performance would be due to improved oxygen transport.
But as the data showed, there were no significant improvements in VO2 max so better oxygen use was probably not the mechanism that increased performance.
Instead, the authors speculate that the increased compression and biomechanical support of muscle tissue and muscle-tendon unit improved mechanical efficiency.
Practical Application
So what does this mean for you?
Compression socks may help you run faster by giving you better mechanical efficiency. But the type of sock is probably a factor.
This study was done in Germany and the socks were provided by a German company. Unfortunately the brand name of the sock wasn't given and I've been unable to find out what it is. (The sock supplier was GmbH & Co.).
If you do want to try compression socks, find a sock that provides consistent compression throughout the calf as opposed to a gradated compression. The sock used in this study provided 24 mm Hg of compression.
But keep in mind one of the key premises of my Core Running method; train the body first and depend on equipment second. All equipment will eventually fail and need to be replaced.
Use good running technique along with developing adequate strength and power in the calves and feet and use soft tissue rejuvenation techniques with the Stick or foam roller to promote blood flow.
You'll develop better mechanical efficiency through your own tissues to run to your potential. Then any extra benefit you gain from equipment will be icing on the cake.
The next Core Running "Run Better" camp will teach you good running technique with innovative drills and mobilization exercises. We'll also video tape each runner and discuss common running technique mistakes.
The "Run Better" camp in North Vancouver will be held on two Saturdays, Nov. 20 & 27 from 12 - 3 p.m. each day.
The camp is already half sold-out so if you plan on attending so if you plan on going I suggest you register online today.
Run healthy, run strong!
Comments
the socks
I've been using the calf sleeves from Zoot (tried the Sugoi socks too which were so so and I couldn't use my preferred socks either), and they've been great. I wasn't expecting an improvement in speed as I run how I run, but I do find my legs don't get tired as quickly. I also feel better the few days after a long run than I have in the past.
They've also been great at protecting my legs from scratches and bruises that would have been more painful. They protect from bugs and the sun as well-though it does create a funny tan line :-)
I only wear them for reaaallly long runs and races. Don't bother with them on the short stuff as I don't want my body to somehow rely on them.
Graduated compression is important in recovery
cep is the brand
Hey Graham, Sibylle was able to find out the company and yes it is cep. http://www.cep-sports.com/
But the model they used definitely had continuous compression through the calf. Quoting directly from the paper:
"However, when comparing the types of compression, there are grave differences between these studies and our trial. Primarily, contrary to other studies (2,4,9) using stockings with decreasing compression, the stockings tested in our lab have a constant compression gradient over the calf muscle. Continuous compression over the whole range of the muscle may be more effective than graduated compression during running exercise in healthy subjects because the lower effect on venous pooling (which was negligible during running exercise) was overcompensated for by the higher arterial blood flow (6). Further, although the intensity of compression at the ankle was comparable (24 mm Hg) compared with most other studies (18–22 mm Hg ) that have focused on the effect of compression stockings in healthy subjects (2,5), the compression at the calf was relevantly higher because of the relatively continuous compression distribution of the stockings used."
Note the authors say "relatively continuous compression" so maybe there was a little bit less around the calf than the ankle but this difference may have been much smaller than true graduated compression socks.
Anyway if people are interested in these socks they should definitely go to one of your stores and talk to your staff. thanks for sharing your thoughts!
Curb
...and for those of you
...and for those of you wanting to try those socks, please keep in mind that Kintec, as a long time business member and supporter of Club Fat Ass offers our members discounts on regular priced items as well as a free biomechanical assessment by their Human Kinetic specialists. Kintec has convenient locations all over the lower mainland.
hmm, interesting
i tend to run in ski socks in fall / winter - mostly to keep my lower legs from getting totally muddy! wonder if they achieve anything similar... (you could probably get the compression pretty close to 24mm Hg if you had big calves and wore too-small socks!). also i wonder why the performance seemed better with the constant compression vs. graduated compression??
you might be able to get part of the cost of your compression socks covered by an extended health plan if you ask your dr to write you a prescription for them. although the kind you get at a pharmacy might not look as "cool" as the kind you buy at a running store...
i think i'll wait 'til they make compression socks as pretty as my ski socks :)
Katie, I'm speculating here
Katie, I'm speculating here but I think that constant compression socks may be better for performance because they provide better biomechanical support than graduated socks. Having consistent compression through the calf region may provide more support through the arch of the foot i.e. the material will pull the arch up which helps the entire lower leg act like a spring.
I stress however, this isn't proven and simply my take on things.
One more thing I should mention, this study was nonblind meaning the participants knew they were wearing a compression garment and being tested to see if it improved performance. This raises the question whether increased motivation of the participants could partly explain the results. The authors note that none of the physiological parameters that would describe voluntary maximum were any different between conditions. If the participants were trying harder, we would expect to see that reflected in maximum heart rate, breathing, etc. And most of the sock wearers had a negative attitude toward the garment prior to testing so if anything, they were predisposed to not seeing any improvement in performance.