Top athletes are sporting them: more and more sportsmen and women can be seen wearing knee-high compression socks. That goes for the Olympic games, many running events and several other types of sport; running - triathlon - athletics - ball sports - speed ice-skating - skiing.
Socks with a defined compression have a positive effect on performance and regeneration before, during and after sporting activities. If you pay attention you will notice that today more and more athletes are wearing socks with compression when they run through the winning posts.
However, not every compression sock offers the same level of effective support.. Only some of the manufacturers have the benefit of years of experience in medical compression therapy and have optimized their products for the special needs of competitive sportsmen and women.
Medical Background
Compression sports socks should have the following advantages:
They:
- stimulate the blood circulation
- can increase performance through a better oxygen supply
- aid in regeneration
- help to stabilize the muscles
- reduce muscle vibration
- improve proprioception
- can help prevent injury
In order to achieve these aims two of the properties of the sports compression socks are of prime importance:
Compression Pressure
The aim of compression socks is to improve the supply of oxygen-enriched blood to the muscles. How is this achieved? In order to understand this one must know the effect of medical compression on the body and the blood circulatory system.
The Compression Gradient
As well as the strength of compression pressure, the correct pressure gradient is essential. The blood needs to be transported out of the calf back to the heart - against the pressure of gravity.
Therefore, the pressure needs to be strongest at the ankle (the furthest point of the calf from the heart) and to drop off gradually as it goes upwards.
What does partial compression mean?
As to my knowledge "partial compression" is related to the marketing terminology of just one compression sport sock producer. The desired effect of compression for sportsmen and women (leaving aside the stabilising effect) is to achieve a better supply of oxygen to the muscles through the blood circulation. This involves a faster transport of 'used' blood from one's legs, which can then be enriched with oxygen and transported back to one's muscles.
In order to achieve this, as well as a sufficient strength of compression, the compression must be at a falling GRADIENT (or anatomically / medically graded). This means that at the lowest point (here one's ankle) the compression is strongest and falls off as it goes up the calf. In this way the blood is transported back to the heart faster. If the pressure were stronger at the top than at the bottom, this would obstruct the backflow of blood to the heart. The socks would then cut into one's skin and the effect would be counterproductive.
For this reason, there is never "partial" versus "full" compression. There is only effective compression.
Some so-called compression socks have the same amount of pressure throughout the sock. This does not help to speed up the desired backflow of the blood supply, but at least it isn't harmful. However, if the backflow is stopped or disrupted (partial compression), it is hard to imagine a positive effect on the oxygen supply.
Usage
- Before training or competitions to avoid heavy legs, on long journeys and to activate the muscles
- During training or competitions for better blood circulation, more energy and as an injury prophylaxis
- After training or competitions for a speedy regeneration (for faster lactate decomposition through better blood circulation)
Costs
In comparison to "normal" sport socks the compression socks are not really cheap.
Depending on the brand and type you choose you will face costs from on $40 upwards per pair. However you need to consider, that if the socks are well made, they will last much longer and of course you will take profit from the above mentioned advantages. Enjoy running!
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Tuesday, 16 October 2012
Buy Athletic Shoes - The Amazing Marriage of Sports and Technology
Running Shoes Vs. Walking Shoes
What makes running shoes good for running and walking shoes good for walking? The first difference is in the sole. Running shoes have thicker soles and can add up to a quarter of an inch to your stature. The powers come from the added extra rubber and other padding materials. Many may not notice the tons of pressure we put on our feet, ankles, and knees when we run, slamming our feet down hard enough to do physical damage, so running shoes need to have extra padding between your feet and the ground.
Running shoes, walking shoes, and even cross-training shoes are no exception to this rule. Running shoes have more designs and added flash. The technological difference is in the design. Running is performed with less mechanical flair. We land nearly flat-footed on the ground when we run. The shoes that they make for running have more to do with protecting your feet from injury.
Sports and Athletic shoes are similar but not identical. Sports shoes come in several styles depending upon the sport engaged in. There are basketball shoes, sports shoes for tennis or football, and even golf shoes for the avid golfer. Athletic shoes are even more durable because they are made for multiple sports.
Purchase modern technology
Today, when we buy athletic shoes, we make the purchase for reasons other than sport - Nurses and Medical professionals buy shoes for comfort and standing for long periods of time for weeks at a time; Overweight persons, dealing with obesity with sprained ankles and knee pain; diabetic patients; Boys, passionate about a game or a sports star; Girls, for fashion; all have specific reasons to go for a shoe model suited to their personal needs.
The Sole Expiration Date
The problem is that most of us do not realize when it is time to replace our shoes because the wear is not noticeable from the outside. A worn out pair of running shoes in dire need of replacement can look almost like new on the outside and bottom of the sole since it is the mid-sole (or middle sole) of the shoe that, in fact, takes the most punishment. All athletic shoes have this mid-sole, with the running shoe leading the way in thickness. In fact, mid-soles receive so much punishment that they wear out much more quickly than even the outer sole on the bottom of the shoe. It is recommended by The American Medical Association that the professional athlete, as well as anyone who exercises or runs in running shoes and cross training shoes regularly, has to have a track of their mileage and replace their running shoes after every 250 to 550 miles of wear.
Comfort and Health
You might run, walk, exercise, cross train, and would just want the most comfortable and supportive shoes on the market. Buy athletic shoes that are designed specifically for your lifestyle and you will keep your body in great shape with fewer injuries and also for comfort and improving back pain too. We can even buy athletic shoes that will exercise our legs as we walk and improve our posture by controlling Supination, which is rolling the foot inward, and Pronation, the rolling of the foot outwards.
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What makes running shoes good for running and walking shoes good for walking? The first difference is in the sole. Running shoes have thicker soles and can add up to a quarter of an inch to your stature. The powers come from the added extra rubber and other padding materials. Many may not notice the tons of pressure we put on our feet, ankles, and knees when we run, slamming our feet down hard enough to do physical damage, so running shoes need to have extra padding between your feet and the ground.
Running shoes, walking shoes, and even cross-training shoes are no exception to this rule. Running shoes have more designs and added flash. The technological difference is in the design. Running is performed with less mechanical flair. We land nearly flat-footed on the ground when we run. The shoes that they make for running have more to do with protecting your feet from injury.
Sports and Athletic shoes are similar but not identical. Sports shoes come in several styles depending upon the sport engaged in. There are basketball shoes, sports shoes for tennis or football, and even golf shoes for the avid golfer. Athletic shoes are even more durable because they are made for multiple sports.
Purchase modern technology
Today, when we buy athletic shoes, we make the purchase for reasons other than sport - Nurses and Medical professionals buy shoes for comfort and standing for long periods of time for weeks at a time; Overweight persons, dealing with obesity with sprained ankles and knee pain; diabetic patients; Boys, passionate about a game or a sports star; Girls, for fashion; all have specific reasons to go for a shoe model suited to their personal needs.
The Sole Expiration Date
The problem is that most of us do not realize when it is time to replace our shoes because the wear is not noticeable from the outside. A worn out pair of running shoes in dire need of replacement can look almost like new on the outside and bottom of the sole since it is the mid-sole (or middle sole) of the shoe that, in fact, takes the most punishment. All athletic shoes have this mid-sole, with the running shoe leading the way in thickness. In fact, mid-soles receive so much punishment that they wear out much more quickly than even the outer sole on the bottom of the shoe. It is recommended by The American Medical Association that the professional athlete, as well as anyone who exercises or runs in running shoes and cross training shoes regularly, has to have a track of their mileage and replace their running shoes after every 250 to 550 miles of wear.
Comfort and Health
You might run, walk, exercise, cross train, and would just want the most comfortable and supportive shoes on the market. Buy athletic shoes that are designed specifically for your lifestyle and you will keep your body in great shape with fewer injuries and also for comfort and improving back pain too. We can even buy athletic shoes that will exercise our legs as we walk and improve our posture by controlling Supination, which is rolling the foot inward, and Pronation, the rolling of the foot outwards.
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Half Marathon: Avoiding Heat Cramps, Heat Exhaustion and Heatstroke
Running in a half marathon requires one to be prepare mentally and physically. When one trains for it, he or she must take many things into consideration - the gear to be used, the condition of the weather, the possible injuries he or she might get and how he or she would be able to avoid or treat these injuries. The body temperature of a runner would be 20 degrees F warmer once she or he starts running. So he or she has to be prepared for changes such as this.
Among the common heat related sickness which a runner experience during the race is heat cramps. These are cramps which happen during and after training and race in the muscles. Loss of water and electrolytes and lactic acid built up in the muscles are the reasons for this. The calves and quadriceps are usually affected though abdominal cramps also happen.
Heat cramps can be detected when one feels spasms or cramps in the muscles after running for several hours and one or the runner is profusely sweating. Some experience vomiting, nausea and fatigue. To avoid heat cramps, one must take in water or any sports drink before, during and after the training and race.
Usually persons who are well hydrated and used to warm weathers seldom experience heat cramps. In case one experience a heat cramp, he or she should stop running, drink water or sports drink and try kneading the area which causes the pain. One can resume running once the cramps cease but in a slow pace.
Another problem experience by runners in half marathons is heat exhaustion. What is heat exhaustion? Well, heat exhaustion is when a runner is not able to sweat enough to cool his or her body. Typically it happens when someone is exercising in warm weather, sweats so much and does not take in enough fluids to replace the loss liquids.
This is caused by dehydration or the loss of electrolytes. How does one know that he is experiencing heat exhaustion? Fatigue, headache, dizziness, nausea, vomiting, feeling of weakness, decreased coordination, heavy sweating and sometime the blood pressure becomes very low are symptoms of heat exhaustion.
If a person experiences any of the symptoms he or she should look for a cool place to stay and rest. To avoid this, one must make certain that he or she drinks a lot of water before, during and after training or race.
The third kind of illness experience by runners in half marathon which is heat related is the heatstroke. A heatstroke is a critical medical condition and it can happen when a person is exercising or running in a warm or hot place. A heatstroke usually ensues when the body of the runner is not able to regulate its own temperature therefore the temperature keeps on rising.
People who experience this sweat heavily and the body emits more than it can lose making the body temperature of the person rise to high levels. There are also other causes for heatstroke and these are from infections or fever, high blood pressure, not being used to heat and some medications such as amphetamines.
One can detect a heatstroke from lack of sweating, red and dry skin, altered consciousness, confusion, convulsions/seizures, high body temperature, and difficulty in breathing. To avoid heatstroke from happening, one must seek medical attention. While waiting, he or she must rest in cool place and apply ice or cold water in different parts of the body.
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Among the common heat related sickness which a runner experience during the race is heat cramps. These are cramps which happen during and after training and race in the muscles. Loss of water and electrolytes and lactic acid built up in the muscles are the reasons for this. The calves and quadriceps are usually affected though abdominal cramps also happen.
Heat cramps can be detected when one feels spasms or cramps in the muscles after running for several hours and one or the runner is profusely sweating. Some experience vomiting, nausea and fatigue. To avoid heat cramps, one must take in water or any sports drink before, during and after the training and race.
Usually persons who are well hydrated and used to warm weathers seldom experience heat cramps. In case one experience a heat cramp, he or she should stop running, drink water or sports drink and try kneading the area which causes the pain. One can resume running once the cramps cease but in a slow pace.
Another problem experience by runners in half marathons is heat exhaustion. What is heat exhaustion? Well, heat exhaustion is when a runner is not able to sweat enough to cool his or her body. Typically it happens when someone is exercising in warm weather, sweats so much and does not take in enough fluids to replace the loss liquids.
This is caused by dehydration or the loss of electrolytes. How does one know that he is experiencing heat exhaustion? Fatigue, headache, dizziness, nausea, vomiting, feeling of weakness, decreased coordination, heavy sweating and sometime the blood pressure becomes very low are symptoms of heat exhaustion.
If a person experiences any of the symptoms he or she should look for a cool place to stay and rest. To avoid this, one must make certain that he or she drinks a lot of water before, during and after training or race.
The third kind of illness experience by runners in half marathon which is heat related is the heatstroke. A heatstroke is a critical medical condition and it can happen when a person is exercising or running in a warm or hot place. A heatstroke usually ensues when the body of the runner is not able to regulate its own temperature therefore the temperature keeps on rising.
People who experience this sweat heavily and the body emits more than it can lose making the body temperature of the person rise to high levels. There are also other causes for heatstroke and these are from infections or fever, high blood pressure, not being used to heat and some medications such as amphetamines.
One can detect a heatstroke from lack of sweating, red and dry skin, altered consciousness, confusion, convulsions/seizures, high body temperature, and difficulty in breathing. To avoid heatstroke from happening, one must seek medical attention. While waiting, he or she must rest in cool place and apply ice or cold water in different parts of the body.
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Run Faster Track - Guaranteed Strategies to Sprint Faster
If you are on the track team, you would realise that every millisecond counts when you are racing. So how do you achieve that goal? Believe it or not, anyone will be able to get faster. Yes, some may be born with "better genes". However, I believe ANYONE can do it. And it boils down to 2 things. The will, and the practice.
I hope you do not skip this portion and go straight on to the workout techniques as I feel it is very important if you want to run faster track.
If you are thinking of becoming faster, you need to work on your inner game. What do I mean by that? Your inner game is what you feel inside of you. It is your confidence. It is your strive that says, "I want to do it", "I can do it", "I will do it.". Not "I will try to do it", or "I hope to do it". See the difference? It may sound all easy, saying it. but when you get down to do it, it is a whole new story once you feel the tiredness.
How do you think top athletes are able to run so fast? If you ask them, they would probably tell you the same thing. Think positively, that you want to do it. You have to find that fire, that drive for you to achieve. If you have trouble doing that. Ask yourself, why is it that you want to run faster? To make your girlfriend/boyfriend proud? To beat your competition who has been giving snide remarks?
So think about it. What is it that you want to achieve from running faster. DO NOT SKIP THIS STEP. Really. I know it may sound stupid, and simple, and something that is not relevant to becoming faster. BUT. Once you get it and see the effects, you would realise that getting the correct inner game is actually the trick to succeeding to running faster in track. And that NO AMOUNT OF TRAINING IS GOING TO WORK IF YOU DO NOT HAVE THE CORRECT MINDSETS.
Of course, wanting to achieve is one thing. You would also have to take action. That is to train and get better, although once you turn that fire on, training would seem like something you crave and want. So what can you do? For track, I would recommend doing plyometric training for explosive power, which is extremely useful for starting. Fartlek running is also great for track if you are doing long distance.
So I hope you learn something valuable today. The key thing is to find that drive in you. It is not easy, but once you get that, every other thing will fall in place naturally.
A person with the fire and drive to excel, who trains 3 times a week is far greater than one who trains 6 days a week. I hope you will always bare that in mind.
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I hope you do not skip this portion and go straight on to the workout techniques as I feel it is very important if you want to run faster track.
If you are thinking of becoming faster, you need to work on your inner game. What do I mean by that? Your inner game is what you feel inside of you. It is your confidence. It is your strive that says, "I want to do it", "I can do it", "I will do it.". Not "I will try to do it", or "I hope to do it". See the difference? It may sound all easy, saying it. but when you get down to do it, it is a whole new story once you feel the tiredness.
How do you think top athletes are able to run so fast? If you ask them, they would probably tell you the same thing. Think positively, that you want to do it. You have to find that fire, that drive for you to achieve. If you have trouble doing that. Ask yourself, why is it that you want to run faster? To make your girlfriend/boyfriend proud? To beat your competition who has been giving snide remarks?
So think about it. What is it that you want to achieve from running faster. DO NOT SKIP THIS STEP. Really. I know it may sound stupid, and simple, and something that is not relevant to becoming faster. BUT. Once you get it and see the effects, you would realise that getting the correct inner game is actually the trick to succeeding to running faster in track. And that NO AMOUNT OF TRAINING IS GOING TO WORK IF YOU DO NOT HAVE THE CORRECT MINDSETS.
Of course, wanting to achieve is one thing. You would also have to take action. That is to train and get better, although once you turn that fire on, training would seem like something you crave and want. So what can you do? For track, I would recommend doing plyometric training for explosive power, which is extremely useful for starting. Fartlek running is also great for track if you are doing long distance.
So I hope you learn something valuable today. The key thing is to find that drive in you. It is not easy, but once you get that, every other thing will fall in place naturally.
A person with the fire and drive to excel, who trains 3 times a week is far greater than one who trains 6 days a week. I hope you will always bare that in mind.
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