As an athlete and coach, I am intrigued by any new sports performance gear, but CORE-Tec’s advertising caught my interest. Clothing that helps to align our kinetic chain and enhance our natural function? Not only that, but they even know the difference between mobility and stability joints.

Either this company has some great products or some great marketers. Fortunately, Opedix recently gave me the opportunity to review their CORE-Tec Shorts and find out for myself. I dove in to give the shorts a try and see which of those two options was true.

What Is Kinetic Health?

The only negative I found to these shorts is a relatively steep price tag of $165.00. But you can’t fairly compare either the product or the price of the product to regular compression shorts. That’s because Opedix seeks to rise beyond simple compression gear and provide clothing that enhances function through kinetic health.

What is kinetic health and how can fabric help? Let Opedix explain:

My Testing Process

Upon initial wear, these shorts were comfortable. The first day I wore them, I was just doing some writing and other office work. I did feel like I sat up taller and had less tightness in my back after several hours, which had me intrigued.

Next, I wore them during a run. Everything felt great, and the shorts fit and moved well. The compression was an appropriate level, providing some tension without overdoing it.

After that, I wore the shorts on several kayaking trips and a rafting trip as a base layer. A side benefit to the shorts was that they eliminated what we call “raft butt.” (At least that’s the nice name for the feeling you get after sitting on a rubber tube paddling down class four and five rapids for several hours.) Again, the compression felt like it helped me maintain better posture. The shorts also wicked moisture well and dried quickly.

After this, I biked several times in the shorts. They held up well and I felt they probably had the most impact here in terms of alignment and support.

Conclusion

I believe in compression, and studies have proven it can help performance and recovery. I also believe that strategically designed clothing can have pre-built tension through the fabric, which may change or assist your movement patterns. But people need to maintain perspective, and if you have had knee problems for years or chronic hip issues while squatting, a pair of shorts will probably not fix them.

CORE-Tec Shorts are available for both men and women, ranging in sizes from XS-L for women and S-XL for men. They are also available in a couple different color options.

Overall, I’m a big fan of the CORE-Tec Shorts. They now go along with me in all my different sports. Opedix produces a high-quality product that is still holding strong after plenty of abuse, and the shorts are something I’m happy to say I wear.

Opedix CORE-Tec Short are available for $165.00 at Opedix.com.

The post Opedix CORE-Tec Compression Shorts (Product Review) appeared first on Breaking Muscle.

However, the usefulness of compression gear seems exaggerated when you examine the scientific literature on the subject. For athletic purposes, the results of most studies are not generally substantial. However, it is possible that blood lactate level, a telltale sign of anaerobic energy use, is improved by compression garments. A recent study in the Journal of Strength and Conditioning Research explored this topic.

With its limited success in the literature, you might wonder why there is an interest in compression garments at all. The answer is that compression gear works well on people who have blood flow problems, especially in their legs. If compression gear helps people with poor blood flow, it may also help improve blood flow in people without an issue.

In human beings, just standing upright is a biological challenge for blood flow. With the legs so far from the heart, and gravity working against the return of blood from your legs to your torso, it’s surprising that we can stand at all. One theory as to why we can is that our bodies have a theorized “muscle pump.” Essentially, the idea is that the muscles of the legs assist the heart in returning blood to the torso.

In this study, the researchers investigated the use of graduated compression stockings in a group of trained runners. Graduated compression socks are knee height, and they provide gradually lessening pressure from the ankle to the knee. The pressure is higher at the ankle because it is farther from the heart.

The researchers conducted tests on a team of competitive collegiate cross country runners. They tested athletic performance and blood lactate levels both with and without the stockings. Interestingly, the stockings did indeed reduce blood lactate, but that’s not the end of the story. The socks also reduced performance, which is the only reason to examine blood lactate levels anyway. In fact, the reduced performance may be the reason lactate levels were lower when wearing the socks.

So as it stands, compression gear has not progressed any further as an ergogenic aid after the results of this study. In fact, it seems compression socks may actually worsen performance in practiced runners. Perhaps the stockings would benefit people who are more accustomed to wearing them, but I’m not going to hold my breath on that one.

References:

1. Brian C. Rider, et. al., “Effect of Compression Stockings on Physiological Responses and Running Performance in Division III Collegiate Cross Country Runners During A Maximal Treadmill Test,” Journal of Strength and Conditioning Research, DOI: 10.1519/JSC.0000000000000287

Photo courtesy of Shutterstock.

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The idea that clothing (or lack thereof) can improve athletic performance is probably as old as athletics itself. However, compression garments are a relatively new addition. With the dawn of synthetic fibers, we have seen many changes to performance clothing like wicking, cooling, and now compression. Compression clothing was originally used by people with certain disorders to improve blood flow. Of course, improved blood flow is something that can benefit athletes as well.

Recently, I tried the Skins A400 Men’s Half Tights. These tights are a microfiber and spandex blend, which gives them a tight, stretchy, and soft feel. True to their name, when I put these on for the first time, after a few minutes it felt like I had a new and less hairy space-aged layer of skin added to my legs.

There were two reasons I wanted to try these shorts. First, I wanted to use them for running. Compression gear is popular in many endurance sports, so I was excited to hit the road and see how they felt. Now I wear them for every long run, and most of the time when I go to the gym to do cardio. The second reason I wanted to use them was for jiu jitsu and wrestling practice. Let’s face it, us guys don’t always use cups in practice, so keeping everything tight is always a good idea.

Compression garments in general boast some athletic benefits, and Skins is a company that takes compression garments very seriously. The A400 that I used is shaped using 400 fitting points derived from nearly a million measurements. That’s detail. Here are some of my impressions of Skins tights:

• Comfort: The first thing I noticed while wearing Skins was the elimination of chafing while running. It’s not as if I hadn’t found tight underwear that helped with this in the past, but the glide of the Skins was a new level of comfort, which lets me focus on what’s important – the running.
• Freedom of Movement: I expected such a tight garment to be restrictive, especially since I was on the boundary of sizes and went with the smaller one. It was not restrictive at all. It moved with me even during the flexibility demands of wrestling.
• Key Pocket: There’s a key pocket, which is great.
• Tightness Level: The tights kept the crotch area tight for every reason why that’s good, but not too tight. Just the right level of tightness.

I wanted to separate out the next two points because they center around important athletic garment claims. Most compression garments that are worth their salt claim to have these qualities, so I was curious to see how my Skins would measure up.

• Cooling/Wicking Effect: The Skins definitely felt cool, no doubt about it. However, this quality doesn’t necessarily translate into an actual lower core temperature for improved performance.
• Improved Blood Flow: As I mentioned earlier, compression garments were originally used more commonly to help assist blood flow in those with poor circulation, so it makes sense that athletes would use this enhancement for ergonomic benefits. But once again, the jury is still out on just how effective it is.

The bottom line, however, is that I do wear my Skins now for about half of my athletic endeavors. Working out pretty much every day means my one pair of Skins takes a beating, so my only complaint is that I don’t have more. I didn’t notice any major differences to my 5K times or become Hercules on the mat, but they are a pleasure to wear. Anyone looking for the best compression garments available would do well to check them out.

Skins A400 Half Tights are available for $99.99 at Skins.net.

The post Product Review: Skins A400 Men’s Half Tights appeared first on Breaking Muscle.

Whenever I used to see products like knee sleeves, elbow sleeves, braces, or any other support device, I’d think, “Ouch! What did they do to injure themselves, and do they have to wear that brace for the rest of their life?” In the last few years, however, mainstream gear has taken a turn for the positive, with an emphasis on enhancing fitness and preventing injury from ever happening. Knee wraps used to only be for the elite power lifters or bodybuilders. Now you can’t go to the gym without seeing someone wrapped up in gear.

Let’s talk specifically about knee sleeves and compression gear. Although some companies make exaggerated claims about these products, the science shows you will not gain miraculous endurance and your strength won’t jump by large numbers simply by using them. However, compression gear does have the ability to enhance workouts, speed recovery, and lower injury rates, due to its effects on circulation. 110% Compression gives you four good reasons to use compression gear on their website:

• Smarter preparation
• Better performance
• Active recovery
• Faster healing

After trying out the 110% Compression Blitz Knee Sleeve, I believe all of these benefits are accurate. Compression helps increase the blood flow to an area, which is particularly useful during warm ups. It also keeps your joints warm during exercise. Our joints receive less blood flow than muscles, so when warming up for your heavy squat, tempo run, or Olympic lifting, I have found the knee sleeve incredibly beneficial.

It is also great to keep the joints warm during strength training when you have a long time between sets. Better performance is actually due to reduced fatigue and faster recovery. In my opinion, the reduced fatigue is still questionable when it comes to science, but the faster recovery has been proven. If you recover a little quicker and better you will have a better performance the next training session.

Active recovery is achieved not only due to the compression, but also because they also have custom ice pack inserts you can put in the sleeves after a workout. So as soon as you are finished training you can cool down (literally) while cooling down. The active recovery helps promote faster healing. Essentially, the knee sleeves help you warm up, stay warm during your workout, and recover better afterwards. That is a winner in my books.

When my knee sleeve came, it arrived in probably the coolest packaging I’ve seen yet for a product. The insulated bag is reusable, so you can carry your ice with you to your workout. I love the knee sleeve as a product. The only improvements I would consider are adding silicone grippers for the top of the sleeve to prevent sliding and making the ice pack a bit beefier. Overall, this is a great product and one I have recommended for several of my athletes.

The 110% Compression Blitz Knee Sleeve is available for $55.00 at 110PlayHarder.com.

The post Product Review: 110% Compression Blitz Knee Sleeve appeared first on Breaking Muscle.

The research on compression garments, however, has been a little mixed. There are definitely reports of increased circulation floating around, as sometimes these garments are recommended by doctors as occupational therapy for those with specialized circulatory needs. But is that a significant benefit for athletes, and do compression garments give any other advantages? Researchers behind a study recently published in the Journal of Strength and Conditioning sought to answer this question.

The researchers looked at compression garments for the lower limbs, specifically at a full lower body garment and a mix of compression shorts and compression sleeves for the calves. They compared these to using no compression garments at all, having participants perform runs of various lengths and measuring various performance markers, perceived exertion, heart rate, and other factors.

The researchers discovered no performance difference between garment types and no garments at all. There was also no difference in blood lactate levels. Although there was some evidence these lactate levels dropped faster in those wearing compression garments, the difference was not statistically significant.

Performance is the bottom line, but something else did happen as well. The athletes noted a significantly reduced perceived exertion while wearing the garments. In other words, sprinting hard didn’t suck as bad. It’s important to note here that because it was obvious when the garments were worn or not worn, this study very likely had some placebo effect in place, which could explain the differences in how the athletes felt versus how they actually performed, but this is important information regardless. If the garments really do lower the perception of effort, wearing them could create an important long term motivation toward exercise. This area, however, needs more study.

Because the researchers did note a trend in lactate clearance it’s possible some of the claims about improved recovery rates and reduced DOMS (delayed onset muscle soreness) might have some validity. These claims were beyond the scope of this particular study, which focused on the short-term effects of compression garments. That said, because improved recovery is by far one of the most important aspects of athletic improvement, compression garments can still have a very useful role.

Before considering purchase of compression garments, think first about your individual needs. If you find them comfortable or useful for your sport, there are real potential short-term benefits that have more to do with motivation than performance. If recovery, or poor blood flow are concerns of yours, these garments might be just what you need.

References:

1. James Faulkner, et. al., “Effect of Lower-Limb Compression Clothing on 400-m Sprint Performance,” Journal of Strength & Conditioning Research, 27:3 (2013)

The post Compression Garments May Have Limited Benefits appeared first on Breaking Muscle.

The Zensah company is deeply rooted in the idea of limitless performance. So much so actually that this concept is woven right into the company’s own name. The name, Zensah, comes from the Italian word “senza,” which means “without.” To that point, the Zensah team has set out to help athletes perform without limits.

Zensah’s mission to create limitless possibilities for athletes is manifested in their products. With a core business in compression gear, Zensah’s product line includes men’s and women’s products from compression socks and arm sleeves to shorts and sports bras. With compression options of all kinds, consumers can find comfort in knowing Zensah has done their homework in the field. They’ve actually pioneered technology in the field of compression to increase performance and differentiate themselves from the competition.

How does Zensah fabric work? The compression socks I tried have much more going for them than just another pair of knee-high cotton socks. Starting at the base, Zensah has woven arch support right into the sock. It also features contours around the structure of the foot in a way that supports foot and ankle performance. I found myself wondering how we ever justified putting our feet in regular tube socks.

From bottom to top, the fabric is woven with their unique seamless technology, which adds comfort that simply soft material can’t compete with. An important performance note about the compression socks that was new to me is the fact that they use graduated compression. The greatest compression, then, starts in the ankle and the compression decreases towards the knee. This allows for intentional increased oxygen flow and circulation.

In addition, Zensah’s revolutionary technology is both anti-microbial and thermo-regulating, meaning athletes can enjoy a bacteria free performance and the luxury of some temperature regulation. Like most compression fabrics these socks are moisture wicking, as well.

Upon first glance, a consumer may be weighing all the science and technology they hear about and feel while wearing the product against what they see. The Zensah compression socks aren’t the sexiest socks on the market. This particular product comes in white, black, argyle, and pink. Depending on your perspective this may be a good thing if you won’t miss having a little extra flash. For me, I enjoyed “my little secret,” in knowing the functionality and cutting edge technology around my feet and lower legs in what appears to be an average pair of socks.

You definitely get what you pay for in Zensah’s compression gear. Technology isn’t cheap, either. $49.99 per pair is towards the high end of the product range that reaches from $35-$60.

Zensah compression socks are available at zensah.com for $49.99

The post Product Review: Zensah Compression Socks appeared first on Breaking Muscle.

This study included 22 well-trained male rugby players. Each was given either a compressive garment to cover their legs or a similar style garment that was non-compressive and used as a placebo. The compressive garment was comprised of 76% Meryl Elastane and 24% Lycra.¹

Each athlete wore his assigned garment continuously for 24 hours after performing a series of circuits that were used to imitate a rugby game. The garments were removed after the 24 hour recovery period, at which point each athlete performed a 40 meter repeated sprint test (10 sprints at 30 second intervals). This was then followed by a 3 kilometer run, 10 minutes later. A week later, the assigned groups were reversed, and testing was performed again.²

The results of the study revealed that when players wore the compressive garment their time in the 3 km run was slightly decreased, and their sprint times also improved. Additionally, the fatigue times were also reduced during the repeated sprint test when wearing the compressive garment. Another result that occurred when the compression garment was worn was that delayed onset muscle soreness (DOMS) was significantly lower. The mechanism behind the improved performance from the compression garments still remains unclear, but a theory is that wearing these garments post-exercise acts to increase blood flow, which may enhance arterial muscle blood flow and result in improved recovery.³

While previous studies have investigated the effects of compression garments, this is the first known study to compare the effect of wearing a compression garment versus a similar non-compression garment on subsequent repeated sprint and endurance performance. The results confirm the beneficial effect of wearing compression garment during recovery and suggest that wearing those garments may be an effective method of recovery for rugby players. Although the study was performed on rugby players, there is enough evidence to support the claims that compression garments could benefit recovery for a variety of athletes.

Photo courtesy of Shutterstock.

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The first time I wore compression gear, I was a skinny freshman in high school who wasn’t even big enough for the fabric to compress anything. Eric Karros had been the first major league baseball player to adopt this radical concept by wearing what was then the lone player in the compression game, Under Armour.

The material was weird and uncomfortable. Other than the fact that it looked cool, I wasn’t sure why I made the purchase in the first place. The “form fitting” fabric felt more like latex than anything, and my vague memory of the product leads me to believe it probably hindered my performance more than anything.

With the innovation in the industry, however, the last decade has brought about numerous contributing brands in to the market. Over the years I’ve tried them all. Performance brands with similar wicking, “dry fit” type material from 2XU and lululemon to adidas and Nike.

When I first saw the products from Spun Performance Apparel, it took me back to my “wannabe” Eric Karros compression sleeves. Something about the way the fabric looked in the light irked me. I gave the products a try nonetheless, and I was really surprised at their comfort and performance.

Part of my trial with Spun compression gear was wearing as I competed in the CrossFit Games: SoCal Regionals. At the regional the weather was blistering on the concrete competition area. What better condition to test this stuff out?

What I was surprised to learn, and later love, about Spun’s products was their ability to stand up to a full day of sweat and maintain comfort throughout. For me, I’m often baffled when compression gear doesn’t do its job of fitting tightly throughout a performance. Whether it be compression shorts or a compression shirt, these undergarments are critical. If sweat and movement cause them to move loosely, what’s the point of wearing them in the first place?

Spun Performance Apparel held up for eight plus hours in the sun. The various pieces I wore were able to keep me dry and I never felt like they lost that tight-fitting performance feel. Another aspect worth mentioning is that I felt a bit like the cool kid wearing Spun. They’ve got a great minimalist design that has markings for branding, but it’s executed in a clean, professional manner. I give Spun ten style points in that regard.

In total, I tested out their compression pants, shorts, short sleeve shirt, and long sleeve shirt. In addition, I tried their socks, which weren’t just tall socks for show; they are specifically designed for compression in key areas, and provide shin protection, as well. I think Spun has their basis covered with a diverse product line to accommodate nearly any sport in nearly any condition. I’d say Spun has built out a product line that has relevance for any athlete, from the competing pros to the weekend hobbyists.

From the guy that thought the compression apparel world was saturated, I’m here to say Spun Performance Apparel has elbowed a few big players out of the way and made room for themselves. Their feet are firmly rooted in the ground in my book.

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