Compression Sucks

For six months I've used various brands of compression socks to help ease the post run soreness I am graced with in my calves.  It's become even more important since I switched to running in barefoot style shoes, as I have never been so incapacitated walking up and down stairs, 24 hours after a run. 

However, in the last month or so I've noticed that the compression socks cause intense pain during the run.  It starts with a slow unnerving twitch that grabs the side of my ankle and takes hold of the calf by mile 1.  It almost feels like my shoes are too tight, but they are as loose as possible without the shoe falling off my foot mid-stride.

I have done a few experiments in the last 2+ weeks judging what the problem might be.  

Day 1 - This was my base test.  I ran 7 miles with my CEP compression socks, size II, as normal.  By mile 1, I was in such pain I questioned why I enjoyed running.  By mile 3, I loosened my shoes to the point that I knew they were going to ricochet off my feet if I tripped on an uneven side walk.  Ironically, after mile 4 the pain lessened and I was able to trot along like normal.  There was not a change in pace, hills, terrain, or stride.  The anaconda just slowly relinquished its grip on my calves.  Furthermore, my calves experienced no pain or soreness following the run.

Day 2 - I ran without my compression socks for 5 miles.  My ankles started out a bit tender, but that is because I was sore from my longer weekly mileage.  It eased quickly and I was fine within a half mile.  I thoroughly enjoyed the run and felt only slight soreness in my calves as I charged up large hills.  I felt great throughout the run, but the next day was another story.  Running without compression socks made the run enjoyable, but left me tip toeing around my house the whole next day like a paranoid robber.  Stretching and rolling out my calves turned me into a sadist. 

I went about this experiment for 2 weeks, alternating my typical runs with and without compression socks.  By the end of the second week, I was so beat down by the paradox of either being sore during my run or experiencing tender calves for days afterward.  Before giving up completely, I decided to look into the proper sizing and the science behind compression.

First of all, I needed a new pair of socks.  Perhaps this was a silly and easy fix.  My calves have grown substantially since I bought my first pairs 6 months ago and it was time for more room in the channel.  This might explain why the discomfort during my run has increased over the months of use.  However, this wasn't the smoking gun I expected.  It definitely reduced pain by about 50% but I was still substantially more comfortable during the run when I left them tucked deep in my sock drawer.

Next came the science.  The CEP compression socks insert promises that wearing compression gear will transport oxygen to the muscles more efficiently than the body can transfer on its own.  Compressing the lower leg is supposed to stimulate blood flow throughout the leg.  If blood can move more effectively, negative by-products from running can quickly be removed, leaving the runner more energized and comfortable.

Wearing compression gear (according to CEP):

• Activates the muscles
• Reduces risk of injury
• Improves blood flow
• Enhances performance up to 5%
• Stabilizes ligaments and tendons
• Reduces muscle vibration
• Leaves fewer muscle pains
• Increases circulation
• Accelerates muscle regeneration

Those are a lot of promises, and while I read that list I snickered, imagining a miracle drug infomercial.

Personally, I agree with 3 things on the above list.

1. Leaves fewer muscle pains.  This only works post run though as I just can't move beyond the actual pain while running the first 5 miles in them.  After the run, however is a substantial difference that I can take to the bank.  When I wear my compression socks for a half marathon, I am remarkably less sore following the race.  (During the race, I want to limp to the finish, but hey, I'll feel good the next day...)
2. Reduces muscle vibration. When we strike the ground, our tendons, muscles, and ligaments vibrate.  Scientists believe that vibration is what causes a lot of the post run soreness that I have come to hate after a long hilly run.  When I wear my compression socks, I have only slight, if any muscle soreness post run.    
3. Enhances performance 5%.  I indeed run faster when I wear them.  The pain in my muscles is somehow less intense when I run faster.  When you want to escape pain, run from it!  

Scientific studies also produce mixed results on the effectiveness of compression gear.  Ali et al. (2007) found no benefit from compression.  On the other hand, Kremmier et al. (2009) found compression socks helped improve a runner's lactate threshold during exercise and left them less sore post run.   

Most discomforts caused by my compression socks fade beyond five miles.  However reaching that fifth mile can be excruciating.  I don't run so that I can feel the blood pool in my calves for any amount of time.  While I appreciate the benefits of compression post run, I plan to shelf my knee highs for a while.  Perhaps strengthening my calf muscles through weight training and yoga will naturally improve my calf soreness long term.  I switched to barefoot style running shoes so that I could connect with my body and run as nature intended.  Perhaps I don't need additional fanfare to protect my body and I simply need to improve on its bare perfection.

Merrell Barefoot Run Pace Glove

Over the last year, I've made the transition to "barefoot running."  Before the change, my starting shoe was an Asics, with a 16mm heal-to-toe differential.  It is a long way to go from a large 16mm heal to nothing, thus my first step was a Kinvara 2, sporting a 7mm drop.  I liked the roominess of that shoe but I won't lie, the transition was more painful that I ever expected.  After one week of 2-3 mile runs, never allowing myself to run faster than 9 minute miles, I developed a painful case of plantar fasciitis.  However, I persevered and within 4 months was ready for the next step down. 

 

After much research, I found the Brooks Pure Connect.  I liked the 4mm drop as it felt more like I was hitting the pavement and not a squishy mold under my feet.  But again, the transition was not clean and I developed another round of plantar fasciitis.  Sales clerks warned me that I needed to take the transition slowly, but I don't know how to make that transition any slower than four - three mile runs a week for two weeks alternating shoes.  Anything slower, and my muscle memory would be too confused to make progress.  To some degree, you have to grin and bear it while your body builds additional muscles to support a natural running style.  I took rest days when I needed them and the healing was much quicker the second time.

I love the feeling of a proper midfoot strike.  It keeps my back straighter and my gait less cumbersome.  But I always finish a run with back, knee, ankle, and hip pain.  I attribute this 100% to my shoes.  I have good form and I can feel how much my shoes affect my body because the lower the heal to toe ratio, the less pain I feel post run.  I noticed this initially when I made the transition to the Saucony Kinvaras.  However, the question remained, would a zero drop shoe eliminate my knee, back, and ankle pain altogether?

For over two weeks now I have been running in only zero drop shoes.  (My walking shoes have been zero drop for 9 months.)  Yesterday, I went on a 6.57 mile run on very hilly terrain.  My calves felt the run.  They were burning from the new muscle growth needed to support no heel cusioning.  However, when I made it back home, I didn't have the slightest joint pain in my back, knees, shoulders, ankles, or hips.  If it weren't for my calves, I wouldn't have known I just ran for an hour.  I'd say that's progress. 

So far the only zero drop shoes that fit me properly are the Merrell Barefoot Pace Gloves.  I tried the Altras and they felt like clunky skater shoes.  I love the larger toe box in Altras, but they are extremely heavy and it doesn't feel like your foot is connecting to the ground.  I worried the Pace Gloves would hurt my feet and cause blisters on longer runs because they don't have any cusioning to support the strike, but so far, my feet are in better shape now than they have been in years.  I don't feel any hot spots or uncomfortable tightness.  The lack of cushioning yields more control and puts my toes to use in a very productive way.  I run lighter, faster, and harder with much less effort.  Furthermore, I have yet to experience any plantar fasciitis with this transition.  They are genuinely comfortable and the tread holds up beautifully on rocky terrain. 

I read a blog article recently giving shoe buying advice for runners.  The one thing I took from it was this, "Your shoe should disappear from your foot the second you lace it up.  You shouldn't feel tightness, lumps, or any general discomfort at any time.  Most of all, you should forget it is on your foot long after your run has concluded."  I laughed when I read this because that had never happened to me.  I usually can't wait to take off my shoes after a run. 

In truth, I bought the Pace Gloves as my winter errand shoes a few months ago.  I had no intention of running in them. However, I catch myself wearing my Merrells around the house for hours when I have a "no shoe" policy inside.  I take the kids to the library and return home accidentally leaving my shoes on through lunch and quiet time.  I thought about the advice in that blog, finding shoes that disappear on your feet, and realized I didn't need to buy a new pair.  I already had them in my closet.  A little treasure waiting join me on the road.