What Compression Clothing Can and Cannot Do for You

                                 

Anyone who is into running would certainly do anything in their power to have the ability to run faster and have the advantage on the track. Anyone who is into basketball would also definitely do anything they could to jump higher and have the advantage inside the court. 

Well, if you are familiar with compression clothing, you probably realize that these are the things manufacturers promise athletes who buy their products. But, the question is, can compression tights really help you jump higher and can compression clothes really help you run faster?

First, let's take a look at the claims of manufacturers regarding their products. If you observe ads about compression clothing today, you will notice phrases like "explosive power," "long-term endurance," and "increased stamina." According to manufacturers of compression gear, wearing compression shirts and tights can deliver graduated pressure on areas of your body where you wear them and improve circulation on that area, resulting to improved muscle performance.

While there is a degree of truth in these claims, wearing compression clothing won't actually make you run faster as soon as you wear them. This can be proven by several studies done to test the efficiency of compression clothing. In a study done in Australia, a dozen volunteers were asked to run on treadmills wearing compression tights. Unsurprisingly, wearing compression tights did little to improve the endurance of the volunteers and neither of the runners were able to run further and at higher speeds.

A similar test was done at a university in India where more than twenty volunteers were divided into three groups. Each of the group was given a different type of compression shorts, but after the test, the researchers didn't find any benefit of wearing compression shorts in terms of the athletes' ability to jump. Again, no direct benefit of wearing compression gear found on this test.

 

One particular test, however, discovered something that the two previous tests did not. This particular study was done by researchers in New Zealand. In the study, cyclists were told to ride 40-kilometer time trials for two days. They did the test twice giving the volunteers a week to rest in between tests. 

The result was encouraging - the riders who wore compression tights went up to 1.2 percent faster on the second-day trials than those who didn't wear them. The conclusion was that wearing compression tights allowed greater recovery. According to the researchers, wearing compression tights helped increase blood flow, resulting to faster recovery and refueling for the muscles of the riders who wore them.

Should you wear compression clothing then because of this encouraging news?

It depends. If you're thinking of buying expensive sets of compression gear for your weekly basketball or running schedule, you would rather stick to low-priced compression gear.

If you're joining the Olympics or some big competition, though, and need the benefit of recovery, then you should definitely go for compression gear. Good luck!

Compression Socks and Choosing the Right Socks For You

Compression socks are unique stockings, specially designed to enhance blood flow in the legs. Normally, blood should flow upward to the heart but certain conditions can interfere with proper blood flow in leg veins. This is one of the reasons why some people have swelling in their feet and other related conditions. The stockings exert pressure on the ankles thus enhancing blood flow up the leg and in the direction of the heart. These socks come in handy in the market and are designed for different body types and different functions. 

 

 Types of Compression stockings

Graduated compression socks are designed to help enhance blood flow in patients with post thrombotic syndrome. This is a condition characterized with pain in the legs because of a blood clot. The stockings reduce swelling in the feet and to reduce pain in the leg. 

Light compression socks are designed for use during pregnancy, when travelling say, long flights or long distance travels. They prevent and reduce swelling in the feet caused by poor blood circulation. The socks prevent edema, leg cramps and vein thrombosis. They can also be used efficiently by professionals who stand or sit down for long hours to enhance proper blood circulation.

Recovery socks are designed for athletes. They enhance blood flow thus, makes healing of an injured leg simpler and faster. 

They can be worn during and after training or a running session. They are quite effective and reduce pain rapidly. 

CW-x stocks are designed to support the ankle, calf and arch of the foot

Medical or moderate compression stockings are designed for use during pregnancy. A pregnant woman can develop varicose veins due to pressure exerted on the feet or veins. The socks therefore help to enhance normal blood flow thus, preventing varicose veins and edema. They can also be used after surgery. 

The stockings are designed in a way that they exert a considerate amount of pressure on the ankles, legs and feet. They compress the surface of muscles, arteries and veins to enhance blood circulation. As a result, more blood will be pumped back to the heart leaving less blood to be collected in the legs or feet. By wearing the socks, you will reduce pain in the legs, chances of developing edema and varicose veins among other related conditions. However, the socks come in handy and it is imperative to choose the right ones for you. 

 

Choosing perfect socks

It is imperative to define needs and settle for stockings that address your needs best. This depends on your health status, sporting needs or simply stockings that help you when travelling. 

Consult a physician for better advice on the best socks to enhance proper blood flow and general health of your feet and legs. Choose socks that fit you perfectly well to ensure they exert the right pressure on the feet. Note that tight socks can cause harm and aggregate your condition. Therefore, take time to choose fitting socks

Damian @ufitnhealthy

Keep It Moving, Even in Pain

Joint ache or discomfort? Try RICE.

We rely heavily on our knees and hips for mobility. All our movements, be it standing or dancing depend on these two largest joints of our body, the hips and knee. No wonder these joints are easy strained with a lifetime of carrying body weight and co-ordinating movement. Therefore, it is no shocker that practically everyone complains of hip and knee pain. As you age, these joint endeavour much more pressure causing severe discomfort and constraining routine movement. If left unchecked, these could also lead to permanent damage to the joints and curb mobility.

For this reason it is highly essential that one takes good care of their hip and knee joint to avoid future inconveniences. There are many ways with which one can take care of minor injuries. RICE is an easy self-help measure to aid in easing the pain and discomfort of any joint. This is an excellent first aid for any type of joint injury. RICE stands for:

Rest. It is advised to limit vigorous activities that could severely damage the injured area. Avoid activities that could add pressure to the injured joint.

• Ice. An ice pack made at home or purchased from the stores can be used to apply on the injured area. This helps in reducing the pain and swelling. Keep the ice pack for 20 minutes on the injured portion with a 20 minutes interval in between. A layer of cloth is to be used on the skin before placing the ice pack to avoid frostbite.


• Compression. To reduce swelling an elastic bandage or neoprene support is to be used. This will also help in speeding up the recovery process. Be careful to not wrap it too tight as it could hamper with the normal flow of blood.


• Elevation. It is always best to elevate the injured leg using a pillow or a stool. This will avoid pooling of blood in the injured area and also reduce swelling.

If you are suffering from prolonged pain and long term stiffness you can opt for Heat therapy. Ice is considered best during the initial days of the injury to lessen the swelling and enable prior flexibility. However, if the pain persists, you can also try heat therapy. You can use heating pad or hot towel to supply heat to the injured joint. Make sure that the heat is not too much to cause blisters or burns on the body. The heating pad or towel should only be warm and not hot.

It is also medically advised that you continue your daily routine movement even if you are dealing with arthritis pain or any ache from overuse injury. One can also follow these joint-friendly options listed below to maintain an active lifestyle:

• elliptical trainer


• stationary bike (recumbent or upright)


• tai chi , soft yoga


• swimming, water aerobics, or water walking


• rowing machine


• Short walks throughout the day, instead of a long walk.

Unfortunately, if the pain is still prominent even after trying all these above mentioned methods, one might have to opt for surgery. If the damage to the joint is acute and prolonged, your consulting physician would advise you for a partial or total joint replacement. These surgeries could be risky as well as costly in the western countries and therefore many patients consider medical treatment abroad.

Source Paula F