AustrAliAn triAthlete | 47response and reducing muscle soreness (Kraemer et al., 2001; Bochmann
et al., 2005; Davies et al., 2009).
Compression garments have been studied for their effect on recovery
between sessions, between bouts of exercise (e.g. go on and off the field
or court) and for their part in limiting post-exercise muscle damage that
can result in soreness and/or a slower recovery. A British study on the
effectiveness of post‐match recovery strategies in rugby players showed
that compression works for a variety of activities, ranging from ultra-
endurance to sprints to jumping and power sports.
In this study, an enhanced rate and magnitude of recovery was
observed. Low impact exercise immediately post‐competition, wearing
compression garments, enhanced creatine kinase clearance more than
passive recovery in young male athletes (Gill, n D, C M Beaven, & C Cook
2006, p.40).
Q. What is the best way to wear
compression garments? Any tips on the
fit and how long to wear them for?
A. We generally instruct athletes to wear
the smallest size that they can comfortably
wear for at least an hour.Q. how soon after training should you
wear them and how long should you wear
them for?
A. We recommend that athletes wear
2XU compression for at least an hour
after training or competition. It’s not a
problem to wear them longer as long as the
individual is comfortable. Many athletes
anecdotally report they like wearing them
for longer periods, especially if travelling.Q. is there any benefit of wearing them
in training? Are you going to recover
faster if you wear them in training?
A. There is some evidence to say you will
perform better if wearing 2XU compression
during exercise. We are in the early days
of research as to why, but increased blood
flow and reduced muscle damage (from
reduced muscle oscillation) are likely
important factors.Q. Do they actually do what they say they
do rather than just a placebo effect?
A. There are a number of meta-analyses of
all the research available and they describe
increases in performance, reductions in
fatigue and increases in recovery. So, yes
there is sufficient scientific evidence to
support their use.Q. Should athletes wear them in travel
e.g. on the plane? Why?
A. 2XU make a specific travel sock, which
can be very useful for travel. Compression
garments can be an important means of
preventing deep vein thrombosis during
long-haul travel.Q. Any extra benefit if you sleep in them?
A. Wearing compression during sleep can
be beneficial due to the additional time
spent wearing them. Again, if athletes find
it comfortable, it can be a good way of
getting additional recovery.Compression clothing
works for recovery best when it is
worn in the 12 to 48 hours after
“significant amounts of muscle-
damage-inducing exercise”.
Q&A
with Dr. Shona Halson,
AIS Senior Recovery
Physiologist