Does compression underwear work for muscle recovery?
Compression underwear is an example of this type of products used by athletes and active people who want to recover faster.
What is compression underwear
Compression underwear are garments worn on various parts of the body that fit snugly and provide compression. Most often they are made of a mixture of spandex and nylon, although other materials are also used.
You can find compression clothing with varying degrees of pressure, although the doctor usually prescribes a higher compression pressure for medical use.
When it comes to sportswear, it is believed that compression underwear increases performance and accelerates muscle recovery.
Types of compression underwear
Medical types of compression underwear are used to help people recover after surgery or improve blood circulation in those who need it. On the other hand, compression underwear for sportswear is designed as a piece of clothing that can be worn separately or as clothing that covers most of the body. There are also underwear that covers only a certain part of the body.
Some of the available types of sports compression underwear include:
Leggings
Knee-high socks
Breeches
Shorts
T-shirts with long and short sleeves
Socks
Full body jumpsuit
Does compression underwear promote muscle recovery?
Before using compression underwear or muscle recovery products, it is important to know whether they are effective for this purpose. It is also useful to know what causes muscle soreness and what type of compression underwear can help with.
It usually takes 24 to 48 hours for your muscles to recover. Too early repeated work with the same muscle groups can lead to the destruction of tissues and prevent the build-up of muscle mass. Be sure to take the time to recover.
The cause of muscle pain
It is believed that exercise causes minor breaks in the muscles due to a natural process that actually creates more muscle fibers, helping you get stronger and faster. Muscle soreness may be associated with an inflammatory reaction resulting from these ruptures.
The intensity of muscle pain after training depends on the duration and intensity of the workout.
The peak effect of muscle pain usually manifests itself 48-72 hours after exercise.
Any acute pain, sprains, swelling, or lingering pain may be a sign of something more serious and may require medical attention. Talk to your doctor about muscle pain if it worries you
What science says
Can reduce muscle damage
Reduction of pain and inflammation. When it comes to an inflammatory response, compression underwear can reduce both pain and inflammation after a workout.
Reducing Fatigue: Using compression underwear reduces leg soreness after exercise, muscle fatigue and muscle damage from exercise. These effects are associated with increased blood flow and lymph outflow.
Promote recovery when worn after exercise. It is best to wear compression underwear for muscle recovery in the post-workout period.
Other advantages of compression underwear
Can improve performance: Many athletes wear compression underwear to improve their results.
Reduce the recovery time of the upper body: the use of compression underwear can help in restoring muscle strength after training with weights. In particular, this effect was observed in the upper body. The recovery time ranged from 3 to 8 hours after training.
Tips for choosing compression underwear
Here are some tips on choosing the right compression underwear.
Any compression level works: there is not much difference for muscle recovery when it comes to the actual compression level, so choose the compression level that you like best.
For a specific sport: If you mainly do running, cycling or other cardiovascular endurance exercises, it makes sense to wear compression underwear for the lower body.
Specific pain points: If you often experience muscle soreness in a certain part of the body, for example, in the calves, choosing underwear for this area is a good solution.
Support vs. Flexibility: Some compression products provide more support with more substantial compression, while others are more flexible. You may want to consider the type of exercise you are doing before choosing whether or not you plan to wear special clothing during exercise. Weightlifting and yoga may require more flexibility than running or other sports.
Other advantages. You may want to pick up compression underwear with additional benefits that you may need, such as dehumidification, breathability or the presence of pockets.
Other Ways to Help Muscle Recovery
There are many other ways to help your body recover from exercise. You can try several methods.
Active recovery work involves post-workout activity with less intensity to maintain blood flow to the tissues that need it, delivering nutrients and blood to the areas to reduce inflammation and accelerate healing.
Ice bath therapy, also known as cryotherapy, uses ice to help cool inflamed muscles.
Nonsteroidal anti-inflammatory drugs (NSAIDs), such as aspirin, ibuprofen and naproxen, reduce inflammation and soreness. Always consult your doctor before taking over-the-counter medications.
Sports massage therapy can increase blood flow to the muscles to reduce inflammation and stiffness.
Result
Compression underwear is an effective way to speed up muscle recovery after a workout, reduce pain and help you get back to training faster. There are many options available depending on the type of workout you are doing and the body parts that you think need to be restored the most. Do not forget to listen to your body and allocate time for rest and recovery. If any pain seems intense, prolonged, or any unusual, consult a doctor.
