Wearing protective gear is an important part of training in martial arts, and fortunately, the design and technology have only continued to improve over the years. The intensity of martial arts training requires specialized wear that’s typically different from what you might wear for a regular gym workout. Martial arts, whether it's Brazilian Jiu-Jitsu, Muay Thai, or Karate, demand intense physical exertion, which can take a toll on your body.
Compression gear has gained popularity among martial artists for aiding recovery. In this article, we’ll explore the benefits of compression pants, particularly UFC compression pants, for martial arts training and recovery.
BEST GLOVES FOR MMA TRAINING GUIDE
What is Compression Gear?
Compression gear refers to tight-fitting garments designed to apply pressure to specific areas of the body. These garments are often made from a blend of spandex, nylon, and other elastic materials.
Benefits of Compression Pants
Compression pants offer specific benefits which promote prolonged athletic activity and enhance training performance. Here are some of the key advantages:
Physical Protection
Your skin functions as a multi-layered physical barrier to prevent external infections. Mat burns and scratches from fingernails or toenails can compromise the physical integrity of your skin and introduce potential pathogens. Additionally, compression gear can protect you better as you grapple on the mat, helping to prevent rashes, mat burns, and other injuries. Compression gear, rashguards, and spats offer a degree of physical protection from those types of injuries.
Read also: Choosing the Right Compression Gear
Increased Warmth
A thorough and efficient warm-up is an effective method to prevent muscle strains and pulls. Compression gear, rashguards, and spats can provide additional warmth, which in turn, will reduce your likelihood of soft-tissue injuries. Some studies have corroborated that compression gear does, in fact, increase skin temperature and have shown that compression gear warms the skin up quicker than traditional training clothing. The only caveat is that the gear needs to be of sufficient weight.
Decreased Soreness
Brazilian jiu-jitsu athletes train in a sport that can be very physically demanding and we all cope with muscle soreness at some point. Every study that tracked this aspect came to the same conclusion, wearing compression gear positively affects the athlete’s perception of muscle soreness. Perception of muscle soreness is a subjective quality and has been tracked in numerous studies. To fully realize maximum benefits, continue to wear the gear after training and for an extended period of time.
Enhanced Performance
Specialized clothing has long been discussed as possible performance enhancers. Of those studies only one suggested that athletes using whole body compression performed better at prolonged high-intensity intermittent exercise than those athletes not wearing it. Five of the articles reviewed looked specifically at improved athletic performance from wearing compression gear. The study hypothesized that the reason for improved performance is due to increased muscle oxygenation and associated benefits. However, if it is found to improve performance, that improvement would likely be related to increased muscle oxygenation from compression.
Enhanced Recovery
Positive responses from training are predicated on recovering fully from your previous session. Athletes with recovery concerns are not only performing at suboptimal levels, but they are also at an increased risk of injury. Studies have also shown improved recovery rate from resistance training and plyometrics. The process of recovery occurs over the course of several days. To maximize the benefit of compression on recovery, the athlete should wear the gear for extended periods of time. Some compression gear is even designed to be slept in.
Improved Blood Circulation
One of the primary benefits of compression gear is its ability to enhance blood circulation. The pressure exerted by the gear helps to increase venous return-meaning blood is more effectively pumped back to the heart. Compression gear applies consistent pressure to your muscles, which helps improve blood flow and reduce the build-up of lactic acid-a common cause of muscle soreness.
Read also: Is the Century Taekwondo Uniform Worth It?
Reduced Muscle Fatigue and Soreness
Martial artists often experience delayed onset muscle soreness (DOMS) after intense training. Compression gear is known for alleviating muscle soreness and fatigue that accompanies intense training. Wearing compression gear post-training helps maintain muscle warmth, which is essential for optimal recovery. This helps to boost your overall performance and allows the body to recover more quickly after rigorous training day after day.
Joint Support
Compression gear isn’t just for muscles; it also offers benefits for your joints. The gear helps to support muscles and joints, which can improve performance and reduce the risk of injury. Some martial artists prefer to wear compression gear during training.
Faster Recovery
Faster recovery allows you to stay consistent with your workouts and help you extend them over longer periods of time. After training, your muscles need to recover, and this is where compression gear truly shines.
| Benefit | Description |
|---|---|
| Physical Protection | Prevents rashes, mat burns, and scratches during grappling. |
| Increased Warmth | Reduces the likelihood of soft-tissue injuries. |
| Decreased Soreness | Positively affects the athlete’s perception of muscle soreness. |
| Enhanced Performance | May improve performance due to increased muscle oxygenation. |
| Enhanced Recovery | Aids in faster recovery from training sessions. |
| Improved Blood Circulation | Enhances venous return and reduces lactic acid build-up. |
| Joint Support | Provides support to muscles and joints, reducing injury risk. |
Choosing the Right Compression Pants
Not all compression gear is created equal. Here are some factors to consider when choosing compression pants:
- Fit: The effectiveness of compression gear largely depends on the fit. It should be snug but not too tight. If it’s too loose, it won’t provide adequate compression; if it’s too tight, it could restrict circulation. Size matters with compression gear. Too tight can be uncomfortable and restrict blood flow; too loose won’t provide the necessary benefits.
- Material: Look for compression gear made from high-quality materials that are breathable and moisture-wicking.
- Brand: Invest in reputable brands that are known for their durability and effectiveness.
- Additional Features: Some compression gear offers additional features like anti-odor technology, UV protection, or integrated pockets for convenience.
Care and Maintenance
Proper care will extend the life of your compression gear. Here are some tips:
- Always put on compression gear carefully to avoid overstretching or damaging the fabric.
- Wash it in cold water and avoid using fabric softeners, which can break down the elastic fibers.
- Improper care can quickly degrade the quality of your compression gear.
- Over time, compression gear can lose its effectiveness as the fabric stretches and the compression weakens.
Equip yourself with the best BJJ rash guards and grappling spats to give you the support and full range of motion you need as you train. When it comes to clothing, the Hayabusa Rash Guard Collection has what you need to confidently train hard. Furthermore, BJJ spats offer the same second-skin comfort and protection. The Geo Jiu-Jitsu Spats help to regulate body temperature, which keeps you dry and maximizes muscle function. The high-stretch, ultra-durable fabric of these compression shirts conforms to the body while simultaneously wicking away moisture.
Additional Tips for Recovery
Recovery doesn’t stop when you go to bed. Some athletes wear compression gear overnight to support muscle repair and reduce morning stiffness. Athletes who have integrated compression gear into their recovery routines often report reduced recovery times and less soreness. Here are some additional tips:
- Nothing replaces good rest and sleep when it comes to recovery.
- Recovery isn’t just about what you wear-it’s also about what you consume.
- Incorporating massage therapy with the use of compression gear can further reduce muscle tension and enhance recovery.
Many professional martial artists swear by compression gear for recovery. Amateur martial artists also benefit from compression gear.
Compression gear, rashguards, and spats are all capable of helping athletes with physical protection and increased warmth. Improving the efficacy of your warm-ups and reducing your incidence of mat burns, scratches, and strained muscles from training can increase your mat time by preventing the injuries and infections that affect grapplers. This is especially true for those susceptible to skin infections, muscle pulls, and training in cold environments.
tags: #ufc #compression #pants