Does compression help with recovery?
Pro Research Analysisby 
Searched over 200M research papers
Consensus Meter
The Efficacy of Compression Garments in Exercise Recovery
Introduction to Compression Garments and Recovery
Compression garments (CG) are widely used by athletes to enhance recovery post-exercise. These garments are believed to aid in reducing muscle soreness, improving muscle function, and accelerating overall recovery. This article synthesizes findings from multiple studies to determine the effectiveness of compression garments in aiding recovery from various forms of exercise.
Benefits of Compression Garments on Muscle Recovery
Reduction in Muscle Soreness and Damage
Several studies have shown that compression garments can significantly reduce muscle soreness and damage markers such as creatine kinase (CK) and lactate dehydrogenase (LDH). For instance, a meta-analysis indicated that CGs had a moderate effect in reducing delayed onset muscle soreness (DOMS) and CK levels post-exercise. Another study found that wearing compression garments reduced muscle soreness and CK levels in rugby players following a muscle-damaging protocol.
Improvement in Muscle Strength and Power
Compression garments have also been shown to aid in the recovery of muscle strength and power. A meta-analysis reported that CGs had a moderate effect on enhancing muscle strength and power recovery. Similarly, another study found that lower limb compression garments improved recovery of knee extensor strength and vertical jump performance in young, active females following plyometric exercise.
Enhanced Recovery from Resistance and Eccentric Exercises
The benefits of compression garments are particularly pronounced following resistance and eccentric exercises. A study focusing on resistance-trained athletes found that wearing compression tights significantly reduced decrements in muscle strength and power over a 96-hour recovery period. Another meta-analysis highlighted that the largest benefits of CGs were observed in strength recovery, especially 2-8 hours and more than 24 hours post-exercise.
Mechanisms of Action
Reduction in Muscle Swelling and Inflammation
Compression garments help in reducing muscle swelling and inflammation, which are common after intense exercise. Studies have shown that CGs can reduce muscle swelling and perceived muscle pain, contributing to faster recovery . The application of higher pressure through compression garments has been found to be more effective in improving muscle function recovery.
Improved Blood Flow and Lactate Clearance
Compression garments are also believed to enhance blood flow and facilitate the removal of metabolic waste products such as lactate. This improved circulation can aid in faster recovery by reducing muscle fatigue and soreness .
Practical Recommendations
Optimal Use of Compression Garments
The effectiveness of compression garments can vary based on the type of exercise and the duration of wear. For instance, wearing CGs for 24-48 hours post-exercise has been shown to be beneficial in reducing muscle soreness and improving recovery . Additionally, higher pressure garments may offer more significant benefits in muscle function recovery.
Specific Applications
Compression garments are particularly effective for recovery following resistance and eccentric exercises. Athletes involved in sports that require high-intensity, short-duration efforts, such as rugby or sprinting, may benefit the most from using CGs .
Conclusion
Compression garments are a valuable tool for enhancing recovery from exercise-induced muscle damage. They help reduce muscle soreness, improve muscle strength and power recovery, and facilitate faster overall recovery. While the benefits can vary based on the type of exercise and the duration of wear, the evidence supports the use of compression garments as an effective recovery strategy for athletes.
Sources and full results
Most relevant research papers on this topic