The Science Behind Compression Garments and Running: A Sports Medicine Perspective

How Compression Garments Work

Compression garments apply graduated pressure to specific muscle groups, improving circulation and reducing muscle oscillation during physical activity. This can lead to enhanced endurance, better recovery, and reduced muscle soreness.

Scientific Benefits of Compression Gear for Runners

1. Improved Blood Flow and Oxygen Delivery
   Compression garments enhance venous return, allowing oxygen-rich blood to reach muscles more efficiently. This can delay fatigue and improve endurance by optimizing oxygen utilization during runs.

2. Reduced Muscle Oscillation and Fatigue
   During running, muscles experience vibrations that contribute to fatigue and microtears. Compression garments stabilize muscle fibers, reducing oscillation and decreasing the risk of soreness and long-term injury.

3. Enhanced Recovery and Reduced Soreness
   Research shows that wearing compression garments post-run can aid in faster recovery by reducing inflammation and promoting the removal of metabolic waste products, such as lactic acid. This leads to reduced delayed-onset muscle soreness (DOMS).

4. Temperature Regulation and Moisture Control
   Many compression fabrics incorporate moisture-wicking technology and thermal regulation properties, helping runners stay cool in warm weather and warm in cooler conditions, reducing the risk of overheating or excessive cooling.

5. Potential Performance Enhancement
   Some studies suggest that compression gear may slightly improve running economy by promoting better muscle coordination and reducing energy expenditure. However, results vary among individuals, and other training factors play a more significant role in performance gains.

Who Can Benefit from Compression Garments?

• Long-Distance Runners: Compression socks and tights can help delay fatigue and improve recovery during and after long runs.

• Injury-Prone Athletes: Runners dealing with shin splints, calf strains, or muscle tightness may benefit from added support and circulation improvements.

• Recovery-Focused Runners: Those prioritizing post-run recovery can use compression gear to reduce soreness and speed up healing.

Conclusion

Compression garments provide scientifically backed benefits for runners, including improved circulation, reduced muscle fatigue, and enhanced recovery. While they may not drastically enhance speed, they can contribute to endurance, comfort, and injury prevention. Whether used during training or for post-run recovery, compression gear is a valuable tool for runners looking to optimize their performance and long-term health.

At Princeton Sports and Family Medicine, P.C., our doctors specialize in sports medicine services, including exercise counseling and physician services to assess your risk for injury and assist in your performance goals.

Call or click to book a session with our professionals at Princeton Sports and Family Medicine, P.C. In addition to problem-focused visits, we offer sports performance evaluations to stop problems before they start. Plan your visit today!

Author

Peter Wenger, MD Peter C. Wenger, MD, is an orthopedic and non-operative sports injury specialist at Princeton Sports and Family Medicine, P.C., in Lawrenceville, New Jersey. He is board certified in both family medicine and sports medicine. Dr. Wenger brings a unique approach to sports medicine care with his comprehensive understanding of family medicine, sports medicine, and surgery. As a multisport athlete himself, he understands a patient’s desire to safely return to their sport.