The Science of Compression: How Targeted Compression Helps Reduce Muscle Soreness

The Science of Compression: How Targeted Compression Helps Reduce Muscle Soreness

Muscle soreness is, unfortunately, something that everyone who wants to be fit will deal with from time to time. Of course, there is a big difference between typical muscle soreness and delayed onset muscle soreness (DOMS). 

DOMS typically sets in one to three days after you’ve completed vigorous exercise. It’s often caused by tears in muscle fibers, although inflammation and metabolic buildup can also play a part. 

Fortunately, how compression works provides the perfect way to reduce muscle soreness and avoid DOMS. Not only do targeted compression socks help you avoid muscle soreness, but they also aid you through support recovery. 

In this article, we’re going to do a deep dive into how compression works, along with its many proven benefits for athletes and active individuals. 

Understanding Muscle Soreness and Recovery

Muscle soreness and recovery are both important aspects of exercise and, therefore, should be taken seriously. Rather than trying to tough it out, it’s much better to admit to yourself that you’re sore and need to take a recovery day. This plan of action is the best way to naturally reduce muscle soreness.

What Causes Muscle Soreness

DOMS is a normal part of exercise, especially if you’ve increased your intensity or began a new workout routine. As previously mentioned, DOMS usually happens due to muscle fiber damage, particularly during eccentric contractions. Typical symptoms of DOMS include: 

  • Muscle stiffness

  • Muscle tenderness

  • Muscle pain 

  • Reduced range of motion 

  • Reduced strength 

  • Pain upon moving the specific muscle 

Most people assume that DOMS accompanies making a change from never exercising to suddenly working out. However, while this definitely happens, it can also happen to regular athletes. In fact, WNBA star Caitlin Clark was apparently recently dealing with DOMS in her leg because she overworked it. Sounds like she could have used some compression socks for recovery! 

 

The Science of Recovery

The good news is that DOMS doesn’t last forever. Your body has several natural recovery tools, including blood flow, nutrient delivery, and inflammation management. Additionally, cell regeneration, tissue repair, autophagy, and elastin all play a role. Of course, it can take up to a week to feel better naturally, which can seem like a lifetime to a dedicated athlete. 

If you want to get moving again more quickly, wearing compression socks is always a good idea. Although the exact mechanism of relief isn’t known, it’s believed to primarily be because of two specific factors: 

In other words, draining your lymph glands helps remove the built-up chemicals in your muscles, along with built-up lactic acid. Plus, wearing compression for workout recovery provides physical pressure, which is a good way to desensitize the pain. 

How Compression Works to Reduce Muscle Soreness

Compression works by using increased circulation and blood flow to reduce muscle soreness. Graduated and targeted compression takes this even further by providing invaluable physiological impacts. 

Graduated and Targeted Compression

Graduated pressure means that the compression is tightest at the ankle, and loosest at the top of the sock. When you wear graduated compression socks, you’ll gain some protection from deep vein thrombosis (DVT). Other vital reasons to consider graduated compression include: 

  • Flying 

  • Sitting for a long period 

  • Recently had surgery 

  • Pregnant or given birth within six weeks 

Meanwhile, targeted compression is when pressure is applied to specific zones. For example, your calves, arches, and Achilles heel all need targeted compression to help support your muscles. 

Physiological Impact

There are several physiological impacts from wearing graduated or targeted compression socks. Keep in mind that targeted compression takes things to another level and offers increased muscle support and recovery. 

  • Improve venous return (blood flow back to the heart).

  • Reduce swelling and inflammation.

  • Help flush lactic acid and metabolic waste.

  • Minimize muscle vibration (oscillation), which contributes to fatigue.

Additionally, targeted compression socks may offer a performance boost and can alter your sensory input, which helps you deal with pain and muscle soreness. 

Targeted Compression Benefits for Workout Recovery

Wearing targeted compression socks will help you recover from your workout more quickly. Not only will you experience a reduction in muscle soreness, but you’ll also have improved comfort and greater mobility. Below are a few other targeted compression benefits. 

Faster Muscle Repair

Your muscles will repair themselves by improving your blood circulation. In other words, targeted compression socks provide more oxygen-rich blood, which leads to faster healing. One review of 21 studies found that wearing compression benefited muscle function, along with the perceived soreness during recovery. 

Reduction in DOMS Severity

Wearing targeted compression provides workout soreness relief by decreasing the length and intensity of muscle soreness after a workout. This enables athletes to keep a more consistent training schedule, which offers better overall results. Keep in mind that even non-athletes are supposed to get 150 minutes of exercise per week. If you don’t keep a consistent training schedule, you’ll be more susceptible to DOMS, plus it will be more severe. 

Better Post-Workout Circulation

Many people take their compression socks off after they’ve worked out, but this isn’t the best idea. Instead, keeping compression on your legs after you’ve worked out will enhance your post-workout circulation. It’ll help you avoid blood pooling and fluid retention, and it also helps support the lymphatic system’s role in flushing waste.

Improved Comfort and Mobility

Targeted compression socks provide subtle support and warmth that keep muscles loose. Furthermore, it’ll reduce your perceived exertion during recovery days. Overall, this means you’ll experience improved comfort, along with improved mobility. 

Real-World Benefits from TRUEENERGY’s Targeted Compression

While we could spend all day telling you about the benefits of compression, we believe that hearing it straight from the source is much more powerful. Find out why so many athletes turn to muscle recovery gear by TRUEENERGY®.

Athlete Testimonials and Insights

Several athletes and regular users have left reviews of TRUEENERGY® compression therapy for athletes. Let’s take a look at a few of them: 

  • “I love these socks. They fit well, look good and feel energizing on my feet. I would definitely buy more.”


  • “Love these socks. This is the 3rd set I have ordered. I am a workout/ cardio person, and these socks keep my feet feeling great.”


  • “Finally ordered these TrueEnergy socks after seeing them on FB so many times. I do Jazzercise workouts, and I wore my socks when I got them recently and they are amazing! My feet feel Great, not aching like they normally do after my workouts. Yeah, Thank you Energy socks!!!”


  • “I am on my feet wearing boots at work. My feet used to get sore along with my knees but after wearing these socks for even one day I didn’t notice any aches or pains and no fatigue either.”

Product Example

As you can see above, TRUEENERGY® compression socks offer lots of relief for your feet and legs. Now, let’s look at two specific products: 

Each pair of TRUEENERGY® socks have several notable design features, including Tru-X Technology, compression zones, and infrared energy threads. Plus, they come with moisture-wicking fibers to keep your feet dry, a welt top for added comfort, expanded heel pocket for an improved fit, seamless toe, mesh venting for improved air movement, and an arch band to ensure your socks stay stable on your feet. 

When to Use Compression for Optimal Muscle Recovery

Getting optimal muscle recovery requires you to wear your targeted compression socks for a minimum of two to three hours after you stop working out. However, it’s safe to wear them for 12-24 hours. 

During a Workout

When you wear them during a workout, you’ll experience reduced fatigue, improved performance, and added muscle support. Additionally, your blood circulation will improve, and they’ll help you with thermoregulation. 

Immediately After Exercise

Compression socks should be kept on after exercise to provide their full wealth of benefits. They’ll help you reduce the severity of DOMS, along with enhancing your blood flow and circulation to sore muscles. You’ll experience reduced swelling and muscle soreness, and you can return to training more quickly when you wear post-exercise compression. 

While Resting or Sleeping

Yes, you can even wear compression socks when you’re resting or sleeping. Using them for passive recovery support is especially useful for back-to-back workouts or multi-day training.

For Travel or Long Days on Your Feet

Whether you’ll be on your feet for more than eight hours or sitting down for an extended period of time, it’s always wise to wear compression socks. They’ll help you avoid soreness while traveling or working. 

Why Targeted Compression Is More Effective Than Standard Compression

Wearing any type of compression socks is better than not wearing them, but to maximize their effectiveness, it’s best to wear targeted compression. You’ll benefit from them in several ways, including: 

Precision Support 

TRUEENERGY® socks are engineered to support certain key areas of your body such as your arches, calves, and Achilles heel. 

Customized Fit 

Through the power of targeted compression, you can receive the ideal custom fit. All-around pressure exerts uniform pressure to your leg and foot, but targeted compression can offer pain relief and muscle support to the areas that need it the most. 

Performance Materials

TRUEENERGY® targeted compression socks provide breathability and a seamless design. What’s even more impressive, though, is our proprietary technologies, including infrared energy infusion. In fact, our Tru-X Technology was inspired by NASA-funded scientific research. 

Targeted Compression Makes You a Better Athlete 

As you’ve learned, there are several key benefits to wearing our targeted compression socks, including:

  • Reduced muscle soreness

  • Enhanced circulation

  • Faster recovery

The science behind targeted compression is clear: it can prevent swelling, protect important areas of your body, and will make it easier to exercise again tomorrow. Therefore, wearing TRUEENERGY® socks will help athletes recover smarter and train stronger. 

Want to accelerate your recovery and reduce post-workout soreness? Discover TRUEENERGY® targeted compression socks engineered to keep you performing at your best. Whether you need assistance as you workout or for post-workout muscle recovery, our socks can help you as you strive to become a better athlete! 

 

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