I am doing the Arizona State Champs Road Race in less than 4 hours and my quads are still sore from a workout from 2 days ago. any stretches to relieve this or should I wear compression. PLEASE HELP!!!
The only insight I can offer:
1)good luck in your race today
2)don’t blow up your legs 2 days before a race
3)how do you think wearing compression gear will help you perform?
I think your best bet is to do a light warm up and suck-it-up at go time. I bet 10’ in to the race you won’t even remember how shot your legs feel pre-race.
Definitely wear compression, I’ve designed them and have 400 customers who have given me 100% positive feedback. Some are designed for performance and some for active-wear, you should know which design it is before using it. If the product doesn’t specify, seek a specific type.–sorry for the lateness!
I bet 10’ in to the race you won’t even remember how shot your legs feel pre-race.
I agree.
Do you know where I can find any research suggesting there is a performance advantage to using compression during race/training activity?
Do you know where I can find any research suggesting there is a performance advantage to using compression during race/training activity?
EFFECT OF COMPRESSION STOCKINGS ON RUNNING PERFORMANCE IN MEN RUNNERS
Kemmler, Wolfgang; von Stengel, Simon; Köckritz, Christina; Mayhew, Jerry
; Wassermann, Alfred; Zapf, Jürgen; et al. Journal of Strength and Conditioning Research
23. 1 (Jan 2009): 101-5.
RESULTS
All subjects reported correct fit and comfortable wearing conditions for the compression stockings during the test. The results of the stepwise treadmill test to voluntary maximum demonstrated that running performance as determined by time under load (36.44 ± 3.49 vs. 35.03 ± 3.55 minutes, ES: 0.40) and total work (422 ± 78 vs. 399 ± 77 kj, ES: 0.30) were significantly higher with compression stockings vs. without stockings (Figure 1A and B). Also, maximum speed was significantly superior (p = 0.002) using compressive stockings (16.96 ± 1.15 vs. 16.61 ± 1.05 km-h^sup -1^; ES: 0.32). However, compression did not significantly affect VO^sub 2^max (53.3 ± 5.8 vs. 52.2 ± 6.2 ml-kg^sup -1^-min^sup -1^, ES: 0.18) as shown in Figure Ic. Further, no significant differences or relevant ESs were observed between the compression stockings and normal socks for maximal lactate (8.3 ± 2.2 vs. 8.2 ± 2.5 mmol-L^sup -1^), HRmax (180.6 ± 11.6 vs. 180.6 ± 12.5 bpm), V^sub E^max (142.8 ± 18.3 vs. 141.1 ± 19.7 L-min^sup -1^), the ventilator equivalent (EQ) (VE/VO^sub 2^: 35.4 ± 3.4 vs. 35.8 ± 3.4), and the respiratory exchange ratio (RER; 1.04 ± 04 vs. 1.05 ± 0.4).
Running performance at the AnT significantly differed (14.11 ± 1.13 vs. 13.90 ± 1.13 km-h^sub -1^, ES: 0.22) between both conditions, with more favorable effects with compression (Figure 2A). Subjects’ HR VO^sub 2^, Ve, RER, and other parameters were comparable between compression stockings and control at the AnT. Running performance at the AT (Figure 2B) was also significantly higher with compressive stockings (13.02 ± 1.10 vs. 12.74 ± 1.04 km-h^sup -1^, ES: 0.28). Again, other physiological parameters (HR, VO^sub 2^, Ve, EQ, and RER) did not show relevant differences between the compressive stocking and sock conditions.
DISCUSSION
In this study, we clearly demonstrated the benefit of compressive stockings on running performance in moderately trained men runners 25-60 years old. Most interestingly, constant compression over the calf muscle affected running performance at various metabolic stages. Differences between both conditions were not only determined for total time under load, total work, and maximum speed but also for performance parameters at the individual ATs and AnTs as calculated by the Dickhuth et al. (11) method. When expressed as percentage differences between both conditions, modifications of maximum performance parameters range from 2.1 to 6.2%. Submaximal performance parameters expressed as speed at the ATs and AnTs were 1.5-2.2% higher with stockings. It is difficult to judge the relevance of these differences in our cohort of moderately trained runners. However, transferred to a top athlete’s level, the smallest enhancement of performance that has a relevant effect on the athlete’s chance of a medal is about one-third of the variation of competitive performance (15), which has been shown to be about 3% (CV) for comparable men long-distance runners (16). Thus, compressive stockings may provide substantial, favorable, physiological advantages for all ambitious runners independently of their preferred running distance.
You’ll conduct your own experiment and surely it will carry more weight than the study above, however it’s indicative that there are numerous experiments on compression wear. My advice as an athlete, product designer, and analyst is to ensure that you have a legitimate product. Tight clothing is actually compression, but the true design prohibits occlusion. Don’t occlude your limbs unless you absolutely know what you’re doing. Alternatively, compression-recovery wear specifically is designed and worn to provide certain targeted compression and dissipation.
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hundreds of thousands of years of evolution vs. a compression sock. if they truly gave you a competitive advantage they would be banned by at least some running orgs. think speedo speed suits.
Does compression exert an effect on inflammation? I did this test. Not scientific. Not a university study.
Left: wore compression on right leg, not on left. Right: Wore compression on both legs after photo on left for about 22 hours.
Whether I wear compression or not, my legs NEVER look like the left leg in the left picture…
Do you know where I can find any research suggesting there is a performance advantage to using compression during race/training activity?
I have a data base of articles on endurance sports and searched for compression and found these. If you search the internet you will probably find the abstract of each article.
Ali, A., R. H. Creasy, et al. (2010). “Physiological effects of wearing graduated compression stockings during running.” European Journal of Applied Physiology 109: 1017.
Lambert, S., B. Duffy, et al. (2004). “The effect of compression garments (SKINs) on ventilation and blood lactate after exhaustive exercise. .” Journal of Science & Medicine in Sport 7(4S): 40.
Scanlan, A. T., B. J. Dascombe, et al. (2008). “The effects of wearing lower-body compression garments during endurance cycling.” International Journal of Sports Physiology & Performance 3(4): 424-38.
Duffield, R., J. Cannon, et al. (2010). “The effects of compression garments on recovery of muscle performance following high-intensity sprint and plyometric exercise.” Journal of Science and Medicine in Sport 13(1): 136-40.
Davies, V., K. G. Thompson, et al. (2009). “The effects of compression garments on recovery.” Journal of Strength and Conditioning Research 23(6): 1786-94.
Kemmler, W., S. von Stengel, et al. (2009). “Effect of compression stockings on running performance in men runners.” Journal of Strength and Conditioning Research 23(1): 101-5.
Sperlich, B., M. Haegele, et al. (2010). “Different types of compression clothing do not increase sub-maximal and maximal endurance performance in well-trained athletes.” Journal of Sports Sciences 28(6): 609-14.
Rimaud, D., L. Messonnier, et al. (2010). “Effects of compression stockings during exercise and recovery on blood lactate kinetics.” European Journal of Applied Physiology 110(2): 425-33.
Krueger, M., B. Sperlich, et al. (2010). Do different compression gradients affect heart rate, blood lactate and selected blood gas parameters during steady state exercise? European College of Sports Science 15, Antalya, Turkey, ECSS.
Is your left knee mostly artificial and had four surgeries and a few pieces of hardware installed in it?
:0
Nope… haha at least not that I know of.
Maybe the aliens came?