Compression Socks and Sleeves

“Compression socks and sleeve are something every runner and walker should have in their arsenal. I use them for so many different things, from muscle support on a long run, to recovery after a hard work out. I also like that I am able to use them in daily life. After a long day on my feet at work, I put them for a few hours at night and I wake up feeling  much better. I even wear them when I fly on vacation. A good pair of properly fit compression socks/sleeves can last you for years.”

Derek Ingersoll-Customer Service Manager, Pacers and Racers Running/Walking Store

You can try out compression products this week and save. Head on over to Pacers and Racers Running/Walking store(3602 Northgate Ct., New Albany, IN 47150) and through July 15th save 15% on any CEP compression product.

Compression socks and sleeves. You can see them on a variety of athletes from Olympic athletes to your average runner on the Lakefront Path. They sure look cool, but are they just for show? With some help from the professionals over at CEP Compression, we look to break down the fundamentals of compression, how it works, and what that means to you.

SOME HISTORY

CEP Compression is the industry leading compression apparel company carried at our Fleet Feet Sports Chicago stores and is owned by medi, one of the global leaders in medical compression manufacturing for over 80 years.

medi began as small family owned company in the small German town of Pausa in the 1920s. They continued to operate with a primary focus in orthopedics, prosthetics, phlebology, and lymphology. By investing in research, education and innovation, and providing the latest technologies, medi was able to launch CEP in 2007, their sports division focused on improving athletic performance and shortening the recovery phase.

BASICS OF COMPRESSION

To fully understand the functionality and benefits of graduated compression it's important to understand the basics of circulation in the human body.

Veins fight gravity and transport de-oxygenated, CO2 rich blood back to the heart for regeneration. Arteries utilize the heart to deliver oxygen & nutrient rich blood to every cell in your body - including your muscles. The capillaries connect the arteries and veins.

Compression and Bloodflow

By applying graduated compression, a higher rate starting at the lowest point (ankle area), compression stockings help support the blood vessels by decreasing their diameter.

This in turn helps improve valve function, muscle pump efficiency and the velocity of fluid transport back to the heart to recirculate.

The Role of the Calf Muscle and Circulation

The muscles in the calf play a crucial role in the transport of de-oxygenated blood back to the heart and out of the lower legs. When the calf muscles contract they squeeze the veins and open up the proximal valves allowing the transport of de-oxygenated blood back to re-circulate again. Think of the calf muscle as the 'heart' of your lower leg.

The Role of the Foot and Circulation

The bottom of your feet contain the Plantar Plexus - a valveless network of superficial veins in the bottom of the foot. This network plays a crucial role in the process of venous return.

This vein network is critical because when you take a step the pressure beneath your foot pushes the collected blood in the plexus and forces it up into the deeper veins of the foot where it can then be transported up the leg. This process in the foot is the beginning stage of venous return when you are moving and in some instances standing.

Why is this important?

·         Compression over the foot can assist the venous system and help to engage the first stage of venous return in an athlete.

·         Compression over the foot can reduce superficial swelling of the foot, improving shoe fit and biomechanics.

·         Compression over the foot can assist with circulation, reduce swelling and improve circulation to injuries in the foot (plantar fasciitis)

THE LEVELS OF COMPRESSION

Compression is measured by mmHg [millimeters of mercury].

Anything below 20mmHg is considered OTC (Over the Counter) and not an Rx level of compression. For some people a lower compression level might alleviate minor symptoms but most patients experience results from 20mmHg or higher.

When people stand, the blood pressure in their feet can be high. Pressure in the lower legs is close to 200 mmHg (millimeters of mercury). Compression that falls below 20mmHg will not functionally increase venous return in the deep veinous system. 20-30mmHg is considered ‘medical grade’ compression and is the most commonly used by physicians in the USA. CEP Products are considered Class 1, medical grade 20-30mmHg compression.

CEP Compression vs. Medical Compression

The key difference is in CEP's progressive+ compression profile. CEP's socks start with a 24mmHg in the ankle and gradually loosens to a consistent 18mmHg in the calf. This truly graduated compression profile is slightly different then our standard medical compression and was developed for the athlete. Let's take a closer look at CEP versus a competitor.

BENEFITS OF COMPRESSION

Alieve Shin Splints

Shin splints usually result from overuse. Repeated movements of the foot can cause damage where the tibialis muscles attach to the tibia. Soon the edge of the muscles may begin to pull away from the bone. The injured muscle and the bone covering (the periosteum) become inflamed. Your muscles and bones almost begin a sort-of tug-of-war. Shin Splints are the result.

Compression socks help reduce that tug-of-war by working to stabilize all of the muscles and ligaments in the foot and leg. At the same time compression reduces swelling and strain to muscle fibers.

Reduce Heel Pain

Plantar fasciitis is the most common type of plantar fascia injury and is the most common reason for heel pain, responsible for 80% of cases. Plantar fasciitis is estimated to affect 1 in 10 people at some point during their lifetime and most commonly affects people between 40-60 years of age.

The arch of the foot functions like a bow (as in a bow and arrow), and the plantar fascia is like the string of the bow. The tension in the “bow string” holds the shape of the arch. But every time you step, the “bow string” stretches… and when stretched too hard and too often, it gets irritated, and then it’s like a bow shooting you in the foot.

This is where the graduated compression really comes into play. The tighter compression at the foot and around the arch reduces that tension and helps eliminate the stretch.

Reduce Muscle Trauma

Muscles are constructed from densely knit fibers, which are provided the nutrients necessary for their function by the capillaries in the arterial system. Muscle fibers are bound into bundles, called fascicles, to form a working unit. Think of them like elastics bound together to make one thicker elastic.

When you run, every step creates muscle and tissue vibration. Over time this can cause micro injuries in muscles which lead to injury, cramping and fatigue. Compression helps to reduce vibration like a shock absorber supporting and stabilizing the muscle fibers. This in turn helps prevent injury and allows the muscles to perform more efficiently

Prevent DVT When Traveling

Deep Vein Thrombosis is the formation of a blood clot ("thrombus") in a deep vein. Caused by decreased blood flow, damage to the vessel wall or hyper-coagulability. (Increase tendency of the blood to clot). A DVT can occur without symptoms, but in many cases the affected extremity will be painful, swollen, red, warm and the superficial veins may be engorged.

The most serious complication of a DVT is that the clot could dislodge and travel to the lungs, which is called a pulmonary embolism (PE). DVT is a medical emergency. All limb swellings however trivial, should be regarded as a DVT until proven otherwise. Untreated lower extremity DVT has a 3% PE-related mortality rate. About 85% of air travel thrombosis victims are athletic, usually endurance-type athletes like marathoners. (www.airhealth.org)

Compression reduces the risk of blood clot because its patented technologies help increase the above mentioned circulation in the calves and feet.

SOCKS VS. SLEEVES

Socks

·         No use of time restrictions because of the capture foot

·         Most efficient product in terms of increasing circulation and decreasing swelling

·         Use full socks if:

·         If you have swelling in the ankles or lower leg.

·         You are looking for a product for recovery.

·         You have a history of circulatory issues.

·         You are suffering from plantar fasciitis

Sleeves

·         For use only during activity - 3 to 4 hours of active use

·         Use during inactivity or extended periods can lead to foot and ankle swelling

·         Allows customer to run with their preferred sock

·         Ultra runners can wear a calf sleeve and change out their socks mid way through the race

·         Triathlete can wear sleeves under their wetsuit

·         High School Track and Cross Country athlete that prefer to be barefoot in their spikes

Runner Spotlight - Tristan Hindorff

I am 14 years old and a 8th grader at North Oldham Middle School, Goshen, KY. I have been running Cross Country since the 2nd grade and doing road races since the 3rd grade. When I started Cross Country me and my family didn't know much about the sport, but we all quickly fell in love with it. When my school XC season is over I continue with a Club Team, Derby City Athletic Club, which trains me and the team to compete in the Coaches Cross Country Nationals and AAU Nationals. When XC is completely over for the season, I look forward to the many road races that are offered in Louisville and around Kentucky.

River City Races....

In 2014 my dad signed me up for the Polar Bear Grand Prix Races and I have been doing all three races ever since. These races are a great way to stay in shape in the winter and they are fun. No matter what the weather brings for these races, I am always prepared and ready to run! There are so many people out there and it makes me feel good that I am out there doing what I love to do too. River City Races are well organized, the system is accurate, and the results are usually posted quickly, plus they have cool medals, which is a good incentive to win or place top 3 in my age group. The different locations are always fun too. If it is running into the Stadium at the Dr. Ed Morgan/Kiwanis Grand Slam 4 Miler or running the quaint neighborhood at the St. Matthews Street Festival 5k Run/Walk, I enjoy them all.

My Favorite distances...

As of now my favorite distance is a 10k, which is the longest distance I have run in a race. My goal for next year is to complete the Triple Crown and hopefully do my 1st half, the Derby Half Marathon. After that I may have a new favorite distance.

My best advice...

If you love running, or have a favorite sport, never give up and stick with it. Hard work will help you get where you want to be and accomplish your goals. The most important thing is to make sure you love the sport and do it for yourself, not to please someone else. Having a mentor, coach, friend, work out buddy or someone who can help motivate you will make work outs more fun and push you to those goals. When I was in Elementary school there were runners who I really looked up to and wanted to run and be fast like them. I knew it would take a lot of hard work and I was willing to put the extra time and work in. When I started track in the Spring of 2014, my coach and now personal trainer, Jeff Vincent, with JV Pro Life and Fitness, helped me with my goals, my form, mental focus and how to stay healthy during any running season. He gives me confidence on running and what I can still achieve. Workouts are always tough, but I would not trade it for the world, because I LOVE TO RUN!!

Runner Spotlight - Julie Johnson Wilbur

I have not always been a runner. I honestly would rather play softball than any other sport. But in 2009, after several "home workouts", I decided to try something else to help lose weight after having my second child. I set out one day to run 1 mile. At the half mile mark I turned around and started walking. After a few minutes I ran again until I was home. I did that several days until one day at the half mile mark I made myself keep running. When I got home I checked my watch and was amazed at the difference in my time. So I set out every day after that to better my time. When 1 mile seemed easy, I went for 2 miles. Eventually, I built up to 4 and decided to sign up for a 5k. I really don't remember what it was, but it was enough to make me want to keep running.

I went to the finish line of the Mini-marathon that year to see my brother-in-law. I remember watching so many people of various ages, sizes, body shapes and skill level. I was in awe of these men and women. That's when I decided if these people can do this race, so can I. So I began training with my brother-in-law while he prepared for the Indy Monumental. He tried to talk me into doing that race but I was adamant that my first half marathon would be at home. For Christmas, he and my sister registered me for the Triple Crown and I loved it. In April of 2010 I completed my first half marathon. I have now run the Mini nine times and have run 6 other half marathons.

While my kids were young, it was hard to schedule training time. I spent many evenings running at Waggener's track while the kids rode their bikes. But often, my daughter would choose to run with me. At 8 years old, she ran two 5ks and a 10k. I looked into starting a cross country team at their school, but knew I didn't have the time (or organizational skills) to be a head coach. Fortunately, the next year, two other parents stepped up and started the first St. Matthews Elementary cross country team. I had no idea how this little team would introduce me to some amazing people and influence me to push myself as a runner.

Both of my kids joined the team and I was asked to be an assistant coach the second year. In August 2016, I noticed a cute little red-haired girl (Alexis) that was new to the team. She had latched on to my daughter (in 7th grade at that time) so I began talking to her parents. They had just moved to Louisville from Florida and were looking for ways to get involved in the school. This was my introduction to Niki and Brett Workman, who are now some of my very best friends.

After the xc season, I learned Niki was entering a 5k. She often ran with the kids in practice and decided to do a race for herself. In December I asked if she wanted to run a 5k on New Years Day with me. After that race I explained to her the Triple Crown of Running. She thought that sounded fun. So then I told her if she could run 10 miles, she could go 3 more. So she fell victim to peer pressure and signed up to run the Triple Crown and Mini Marathon. We did lots of training together or at least held each other accountable for training. She did amazing and I was so proud to put the medal around her neck at the finish line.

For the next several months we found lots of races to run. We had another xc mom, Stephanie Franz, join us for training runs. And by training runs I mean we spent time gossiping, complaining, solving the problems of the world while our feet were in motion. Then Niki got a "wild hair" and decided she wanted to run the full KDF Marathon. I agreed to train with her, but I had absolutely NO interest in ever running a full marathon. I trained to PR the Mini (which I did). A few weeks before the race, Stephanie decided she wanted to run the full marathon also.

After finishing the Mini, I drove out to Iroquois Park to see my girls as they left the park. Then I drove into the Highlands and walked opposite the runners until I found them. I remember thinking how miserable everyone looked. Again, I thought, if these people can do this, I can too. But I kept those thoughts to myself. Both of my girls became Marathoners that day!!

Since we had spent so much time training for such big races, we looked forward to finding small races that were new to us. That's when we learned about Run the 502. Who could resist such an enormous medal that was "free?" We were able to adjust our personal schedules (Niki and Brett are now the head coaches of the St. Matthews xc team and my son plays soccer while my daughter runs xc for Atherton HS) in order to run these races. The Santa Sprint and Polar Bear series were added to the Run the 502 races and we were determined to run them all. I was thrilled to see the return of the Downtown Doubler and decided to do the 30k this time. It would be my longest race ever so I spent the summer training. Niki often called this "Julie's Marathon" as she knew I would never go 26.2. She even picked up my daughter from church to surprise me at the finish line. On February 9, Niki and I completed all 11 races and earned the Run the 502 medal. It was so much fun putting all our little charms on it.

I enjoyed this series because many of the races are for charity. I don't mind spending the money when I know its going to a good cause. I am one of the coordinators of the Santa Sprint and really appreciated the support of all the runners and River City Races. I'm still an assistant coach at SME, even though my kids have both graduated. And I'm very proud of Alexis and another young runner, Jenna (and her mom) who both earned the Run the 502 medal. I have gotten to know many runners throughout the city and love seeing them before and after the races. It's always great to see Mr. Howard, Ms. Lynn and Ms. Melissa among many others. I love that I know so many people at these races so it's like meeting up with friends on race day. And I'm inspired by how many people will brave the elements, (heat, cold, rain) to challenge themselves.

Speaking of challenges...what few people, including Niki, Brett and Stephanie, didn't know was that in October 2018 I signed up to run the KDF Marathon. Once I completed the Downtown Doubler, I knew I could run the marathon. I was able to use the Run the 502 series as training until the Triple Crown. I kept my secret until packet pick-up-2 days before the race (there is a great video of me telling Niki on my facebook page).   On April 27, I became a Marathoner...and I didn't hate it. But now I'm ready to get back into the smaller races so I'm ready to Run the 502 again!!

Runner Spotlight - Bill Wineberg

I started running many years ago, in 1972, when I was in graduate school at the University of Maryland.   At first I ran because it allowed me the flexibility I needed with a busy schedule and was a terrific  way to reduce stress.  This is especially true when you can run in scenic areas such as woods, trails and golf courses.

When I moved to Louisville in 1975 I was totally shocked that there was a 13 mile race, The Mini Marathon, because I never ran anything close to you that distance.  Nevertheless I jumped in my first Mini in 1976 and had a blast, even though the course was extremely demanding, taking us twice around Iroquois Park, requiring us to run on sidewalks to downtown and finish on the Belvedere midday on a Monday.

I’ve continued to run through the years, entering all types of races.  My neighbors used to think I was crazy because I would take the bus or ride my bike to work then run home in the afternoon.

But this was a very efficient way to train because I had to run at least 9 miles to get home but it didn’t take too much longer than driving home.  Besides, after the first mile of my run all the frustrations from work disappeared!  Nowadays most of my training is in the parks which are very scenic and not much traffic.

When I was younger my favorite distance was 10K because it is a nice balance between speed and endurance.  Currently my favorite distance is the 5K because my body has worn out over the years and prohibits me from doing the training mileage I used to do.

I enjoy River City Races for several reasons.  First, you can always count on an accurate course and an accurate time which is important for monitoring your progress.  Second, the races are casual and fun. It’s always great to see old friends who have stayed with their training over decades even when our times aren’t what they used to be. Next, the courses are well designed, interesting and safe.  Last, the award system is well thought out and emphasizes participation as well as performance which is important since consistency of training is very important.

I’ve been running for five decades and I hope I can continue right up to the day I either drop dead or my kids send me to a nursing home!  Although I’m doing less running and more biking than when I younger, my run is something I look forward to.  There’s nothing like a run to bolster your spirit, relieve stress and make you feel young!

Runner Spotlight - David Grieshaber

I got my start in running back in the 5th grade - my older siblings were doing cross country and track, and the PE teacher at our elementary school wanted to recruit me as well.  I hated the sport that first year, spending most practices hiding in the woods rather than running.  I rarely finished a race without faking an asthma attack (I don't have asthma, by the way) so that people would take pity on how slow I was.  That changed in following years as more kids I knew got started in the sport, and now my memories of XC in high school are some of my most cherished.  

I wasn't fast enough to run in college and focused primarily on my education - engineering at U of L - running and racing sporadically.  Once I got my first full time job at GE Appliances and started doing grad school online, running disappeared from my life entirely for about a year.  It wasn't until my wife told me I seemed miserable that I decided to sign up with her for the Triple Crown of Running.  Those are some of the slowest races on my resume,  but ended up connecting me with other runners at work.  I started racing for the GE Corporate team, signed up for my first marathon, and for the first time in my life followed a structured training plan.  I made all the text book marathon mistakes leading up to and on race day, thinking the first 18 miles felt so easy.  It was a crash and burn experience but was enough to qualify me for Boston 2015.

At the same time, I was recruited by the New Balance Louisville team and started representing the store locally.  I raced like crazy that year and also celebrated the birth of our first child, Audrey.  I learned so much that year about the sport and how to balance it with the rest of life's demands.  Since then, I've continued to race, had another child (Edmund), jumped in a handful of 5K's with the single and double jogging stroller (even won a race with my son!), celebrated a year of PR'ing in almost every distance (2018 - including a 4:32 in the mile on the track, which is such a strange race this far outside of high school) after a year of PR'ing in none, and started my own one-on-one coaching platform (BoldBalancedRunning@gmail.com).  Getting into coaching sums up my love of the sport - having a plan of attack, sharing it with others, and being patient.  I want to be in the sport for the long run (pun intended) and get a thrill out of seeing my athletes set and reach their big (bold) goals while balancing the rest of life's demands.

I'd say one piece of advice it took me a long time to accept is knowing when to slow it down.  It seems counter intuitive, but in my experience personally and with other runners the bigger struggle is not pushing through hard workouts but rather recognizing when to back off and (dare I say it) skip workouts.  Taking easy days easy and understanding your training plan is much bigger than just one workout frees you to enjoy the sport, relax, and avoid injury.  A second tid bit would be finding a regular running buddy (or buddies) - training in a group even just once a week works wonders for the running soul!