Compression Socks for Training

There are so many things these days that can offer athletes a competitive advantage over their opponents. However, as you reach an elite level of any sport, these advantages become more and more difficult to find and are often incorporated into the athlete’s training regime. This is where elite athletes may differ quite drastically from each other. They may all have similar gear and generally similar training programs, but the many little aspects that they practice daily that affect their training are all dependent on the actual person, their sport, medical history, diet restrictions, etc.

One somewhat recent development has been the use of compression apparel in athletic training, particularly track and field. Specifically, compression socks are arguably the most common item, and can now be found on the shelves of any running store or sports store. In this article, we would like to cover some of the pros and cons of using compression socks for your training.

Endurance Training

You may have noticed that long distance runners are often the ones to sport compression socks, especially during training when they’re preparing for the Trials or another event. This is more to do with the recovery than the actual training itself. For example, one of the most well-documented effects of compression socks are their ability to increase circulation in the feet and lower legs, thus promoting venous return and a more efficient elimination of lactic acid. Being able to more effectively eliminate the lactic acid buildup in your muscles can speed your recovery, especially after prolonged training sessions.

Ok, so what about performance? In a nutshell, the evidence of any link between compression socks and performance is actually quite minimal. There may be some benefit, but for all intents and purposes, it’s best to consider compression socks to be a post-workout recovery tool, but worn during the training as well!

Sprint Training

For disciplines that require more power and sprint-style exercises, there have been almost no documented benefits of wearing compression socks, at least on performance. Again, many athletes in these sports still wear them for recovery purposes, but many find they are still more useful for distance athletes.

Who Else Wears Compression Socks?

It’s easy to believe that compression socks were designed for athletes from the beginning, but in reality, these types of socks have been around for a really long time. Diabetic patients have used these for decades as a method to improve circulation in their feet and legs, as well as airline pilots and those flying on long-haul flights.

Then, compression apparel started to become incorporated into more functional activities. For instance, lots of nurses wear compression socks to prevent aches and pains, varicose veins, DVT, and more, as their shifts usually have them standing on their feet for about 12 hours straight. Nightly Nurse has a lot more information on how these socks can actually prevent medical conditions, but we won’t go too much more into that in this article.

Now going back to the athletes – elite athletes are not the only ones who benefit from compression socks. Recreational athletes also find huge benefits, as their recovery regimes may not be as comprehensive as other athletes, and it’s not uncommon for the weekend warrior to feel significantly sore after a long run!

Lastly, even if you find compression socks don’t provide you with much of an advantage compared to regular socks, having good form-fitting socks is always necessary for long distance running. Furthermore, a mental placebo effect can occur, whereby your mood is naturally heightened due to knowing that you’re wearing something that promotes post-workout recovery.

Who Should Wear Compression Socks?

In summary, long distance runners will benefit the most from a pair of compression socks. Recreational and elite runners will benefit similarly, and while you may not notice a difference in your time, you should notice a difference in your recovery time and how you feel in general compared to your normal post-workout time frame. If you’re a sprint athlete, you may not benefit as much, but if you like the feel of them and simply want to have any potential advantage you can, then there shouldn’t be anything wrong with wearing compression socks during your training. Again, the main thing to remember is that your performance likely won’t be affected directly, but rather, that you recovery will be more efficient and you should be better prepared for the subsequent workout. Good luck!

Training for Trials – Injury Prevention

Injury prevention is important for any athlete at any stage of their training, but it is especially important in the lead up to crucial qualifying events and trials. Whether it’s a slight adjustment in the training routine, or just sheer misfortune, the little amount of time available for recovery means even a slight tweak can set your goals back a couple years. We’re not saying athletes are incapable of battling through these conditions, but obviously, it’s better to be able to focus on the task at hand without worrying about a decrease in performance. Thus, we would like to highlight one technique that many athletes use in order to reduce their risk of injury as much as possible.


During the later stages of training, it’s very important for athletes to be able to feel confident about their performance, so it’s ideal not to employ any methods that will limit performance during training. When people think of orthopedic braces, they often think of the heavy-duty post-surgery braces. These are certainly a common type of brace; however, many advancements have been made to provide athletes with an option to wear braces during their normal training.

For example, complicated joints like the shoulder joint are especially prone to injury, both nagging and traumatic injuries alike. However, clever designs and advanced materials have now allowed many athletes to wear thin, yet supportive, shoulder braces that are especially useful in weight training regimes, particularly if the athlete has a history of injuries.

Similarly, thin sleeves that provide compression to joints offer a comfortable way to add a tiny bit of added support. These ones won’t totally prevent unwanted excessive joint movements, but the little bit of added stability, however minimal, can be the difference between a slight tweak and something that keeps an athlete of their feet.


With this in mind, we must encourage practicing caution when it comes to bracing techniques. While they serve their purpose well and many athletes have benefited dramatically from these types of solutions, it’s best to avoid becoming too reliant on these devices, particularly the ones that offer a good level of added support and stability. If the muscles surrounding a joint experience a reduction in their activity, even small levels of activity, the coordination and strength of these muscles can become compromised through atrophy and decreased neuromuscular coordination.

The answer? Simply wear the brace when you think you need it most. Maybe this involves only wearing a brace during weight-bearing activities leading up to an event, only after coming back from an injury, or simply the odd time that pain is involved. Regardless, as long as the potential negatives and positives are balanced and considered thoroughly, chances are an effective injury prevention plan can be put in place that incorporates the use of braces.

Good Luck!

In an ideal world, everyone at the trials will put up their personal best! At the end of the day, a little bit of luck is often involved, and we wish you all the best in reaching your goals. See you at the Olympics!

Training Secrets of Olympic Athletes

Training Secrets of Olympic Athletes

Well, while Olympic contenders are the pinnacle of athletic flawlessness, there are a few “insider facts” of Olympic training that can help any work out regime, regardless of the level.  Here are training secrets of Olympic athletes.

Diet plan and Hydration

For the Olympic-level performance and outstanding vitality, you should eat properly including having a breakfast of complex carbohydrates and lean proteins, then eat again every 4-5 hours and within an hour and a half of working out. You should consume half your body weight in liquid ounces of pure water and if practicing intensely or for long time, take a sports – drink to renew electrolytes.  Here’s a look into what an Olympic athlete eats.

Sleep is absolutely significant

Athletes that are training hard require 8-10 hours of sleep.  And for an ideal hormonal discharge you should not watch TV within 30 minutes just before you go to bed to stay away from influences of electromagnetic waves that may interfere with your sleeping environment.

Good warm up and recovery

After 10 minutes of a light run or bounce rope session, spend 10-15 minutes on warm-ups, for example, skipping or switch lurches to (enhance adaptability, coordination, mood and normally keep injuries from occurring). After your exercise, join recovery strategies like rolling foams, back rub and adaptability activities to guarantee the body stays nimble and avoids pain or soreness.

Proper mental preparation

Olympic athletes invest a lot of energy mentally planning for their big day. Some approaches to do this include: practice, read motivational books and quotes, practice mantras and in particular they have an plan that adds to their prosperity. Regardless of what the fitness objective is, these simple techniques can assist you with your goals.

Personal Trainers

Individuals that need critical changes require help with planning,inspiration, or accountability and a certified coach can increase results drastically.

An assortment of exercise programs

Instead of just using fixed -exercise equipment,you can use Swiss balls or medicine balls and integrate coordinated movement activities and one sided work outs.

Pull ups

Pull Ups work your expansive back muscles to help with speed, enhanced stance and good metabolism in light of the fact that the back is comprised of extensive muscles. There are a few techniques to enhance or develop a right pull up such as using a Super Band.

Partner/Group Training

Accountability is a major part of success and when you train with a partner/group ,your adherence to practice improves.It also helps you pick up the intensity on those days when you feel you are not at your best.