Compression is definitely the buzz word amongst those athletes in the know. They casually make claims like 'compression is the way forward' and even wear the stuff during serious events like the Hawaii Ironman. However, you are probably too embarrassed to ask just what 'compression' really is and just what is it supposed to do - so we asked Mike Martin to explain.

This December a team of us are rowing the Atlantic, hoping to knock a chunk of time off the world record for the crossing. It was suggested we would need compression to help us recover our extremely over-worked muscles, but we were not going to take along something that just adds dead weight to our boat, everything we take must add benefit to the challenge. So, I was given the job of deciding if the compression kit goes with us or stays ashore.

From the physiological point of view, blood flow around the human body transports fuel to the working muscles and removes waste products (lactic acid). Keeping this process working efficiently is critical to maintaining maximum performance. When the intensity of exercise increases, the capillaries widen to increase blood flow. However, when exercise stops, the requirement for fuel decreases and the capillaries and blood flow return to normal. This leaves the waste by-products in the muscles until the next training session. On our boat, it is vital that we get the maximum recovery between rows. Our schedule will vary from one hour rowing one hour rest during the day, up to four hours rowing and four of rest at night. If compression kit helps us remove lactic acid, this will help boost our performance and aid the challenge.

Research has shown that wearing compression garments post-exercise (for a minimum of two hours) artificially keeps blood capillaries dilated, thus helping to remove waste by-products so that you're fresh and ready for your next session. By wearing compression garments, one is 38% closer to base levels of lactic acid after just 20 minutes compared to not wearing them. In training, I am finding I feel fresher and ready to train harder if I wear compression, which seems to agree with what the scientists are saying... Compression helps recovery!

Also, compression clothing is designed to provide a constant pressure around the muscles to stimulate capillary blood flow. When worn during exercise, the compression aids the circulatory system to feed the muscles with the required blood. In 2006, a study by Brigard A. et al showed that wearing compression garments instead of normal running tights was accompanied by a reduction in energy expenditure and wearing compression for two hours and 15 minutes has been shown to reduce the build-up of lactic acid by up to 37%. It also seems that compression reduces the build of lactic a well as speeding up the removal of this waste product after training.

I dug a bit deeper in the research by Brigard, and found that he is not alone in suggesting compression may reduce oxygen consumption while exercising. According to a French study published in the International Journal of Sports Medicine, by Stephanie Perry also in 2006, muscle oscillation (vibration) consumes oxygen. She demonstrated that reducing muscles oscillation, by wearing compression garments, energy demands are also reduced. Her research claims that a 3 hour 30 minute marathoner may save as much as six minutes in a marathon by wearing compression tights, as opposed to running shorts.. Since rowing using both the upper and lower body, muscles, it appears that both compression tops and tights will could play a major role in reducing the crew's oxygen consumption while rowing.

From my research I have also found other benefits of compression garments include reduced muscle vibration, which helps reduce delayed onset muscle soreness (DOMS), aided proprioception and extra muscle support. It also regulates core body temperature, keeping you warm in the winter and cool in the summer - one of the main reasons you saw so much of it on the run in Hawaii this year. The wicking properties are also proven to be effective in keeping sweat away from the skin.

I also talked to the various compression companies and have concluded that the following are the features to look for when buying compression kit:

• Graduated compression which guides your blood towards the heart.
• Drawcord to stop the compression of the garment pulling down the tights/shorts.
• Durability.
• Compressive power.
• Customized/correct fit based on height and weight.

At present are three main manufacturers of compression garments on the market: 2XU, Skins and Linebreak. Below is a table comparing the cost and features of each.

In conclusion, I do not believe that compression garments will be a dead weight on our boat. In fact they have earned a place amongst our limited supplies. We will definitely be wearing compression kit on our row to give us an advantage. My research and testing have convinced both myself and the crew of the benefits.

As compression becomes more accepted and more widespread, I believe it will soon be the reverse. Without a pair of compression tights in your armoury you will not be able to keep up with the opposition. If you haven't looked into compression yet, I would suggest you do so, as it helps you to perform better and recover faster.