Sweet Tube Socks!

I recall the first time I saw a runner wearing compression on his calves.  He wasn’t the kind of guy who stands out – or wants to stand out – in a crowd of runners on race day.  But there he was, quietly waiting for the starting pistol… with the goofiest looking socks I’ve seen since my gym teacher’s tube socks circa 1982.  But this guy was on to something pretty cool, because compression over the calf muscles is known to help runners run faster and longer.   Keep reading if you want to see what the scientific research says….

Several research papers published over the past several years have shown that compression provides benefits for runners.  Compression improves venous blood flow, increases arterial perfusion pressure (the pressure pushing blood into a tissue), helps reduce lactic acid accumulation, and helps reduce muscle soreness.  In short, compression helps muscles work more efficiently.

One fascinating example of compression affects running performance was recently published (Journal of Strength and Conditioning Research 23:101-105).  The researchers recruited 21 recreational male runners aged 25-69.  The group logged on average 40km (24miles) per week, and the average 10k time was 40:36.  So these weren’t elite runners, but they were above average for sure.

The runners were tested on a treadmill until fatigue while the researchers monitored oxygen intake, carbon dioxide production, and lactic acid (lactate) concentrations in the blood.  During the test, they gradually increased the speed of the treadmill to bring the runner to their anaerobic threshold –  the point where muscles starts relying more on stored carbs for energy and less on oxygen.  They wanted these runners to “redline.”  Sounds like my last 5k….

Each runner ran the test with and without compression stockings.  The results speak for themselves:

1.  the runners ran longer with compression stockings

2.  they ran further with compression stockings

3.  they ran faster at the anaerobic threshold (“redline”) with compression stockings

4.  they ran faster at submaximal levels (anaerobic threshold; endurance running pace)

So, the authors concluded that compression over the calf muscles can significantly improve running performance.  They estimated an improved efficiency of 2.1 to 6.2% at the anaerobic threshold (ie. running too fast for a distance race) and 1.5-2.2% improvement at submaximal levels (the pace you can actually handle in a distance race).

So there you have it.  If you want to cut a minute or two off your next 10k, maybe it’s time to get some compression gear.  And you’ll have some sweet tube socks to flaunt when you set your next PR!

PS – The compression had no significant impact on VO2max (widely used to measure the body’s ability to use oxygen during maximal exercise), suggesting that most of the effects of compression alter something (blood flow, mechanical advantage, etc) in the calf muscles.  I’ll address this over the next few posts.  Follow my posts to learn why the calf muscles are THE most important muscles for a runner.

Run with Brains,

Scott Hadley PhD, DPT

Reference

Effects of compression stockings on running performance in men runners. 2009.  Kemmler, vonStrengel, Kockritz, Mayhew, Wassermann, and Zapf.  Journal of Strength and Conditioning Research 23:101-105.

4 Responses to “Sweet Tube Socks!”

  1. CEP Running Socks said:

    Jul 28, 10 at 4:13 pm

    I found this article very informative. It touched home, as I am a runner. I always used to make fun of my competitors for the goofy socks that they choose to wear. As I started to see more and more of my fellow runners wearing them, I decided it was time to cave in and give them a try. I bought my first pair of CEP Running Compression Socks a few months ago. What they say is true, they are AMAZING! Better finish times, faster recovery, & less calf cramping! It’s worth looking goofy! :)

  2. Jared Hochstettler said:

    Aug 03, 10 at 9:18 am

    I have heard off atheletes who wear compression clothing on the airplanes to and they say it helps..any truth to that? When compression gear is removed after racing/workout does the lactic acid then run back into the muscle tissue causing soreness?

  3. TrekoScott said:

    Aug 07, 10 at 8:33 pm

    Jared,
    There is no evidence that compression causes increased soreness after a workout. Just the opposite is true. Since compression improves muscle efficiency, lactic acid does not accumulate as rapidly, and muscle soreness is reduced. I don’t know about the airplane thing! Later Ned.

  4. Zensah Leg Sleeves- A Review | LikeBarefoot said:

    Dec 25, 10 at 6:05 am

    [...] giving them a try, but couldn’t quite pull the trigger.  The clincher came when I read a blog post by my friend Dr. Scott Hadley (the physical therapist that gave my the calf-rolling self treatment [...]


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