This week in the world of sports science, here’s what happened…
- Can wearing compression garments improve running performance?
- How to fix rounded shoulders?
- The latest research on omega-3s and athletic performance
Can wearing compression garments improve running performance?
Compression garments have become increasingly popular among runners, based on the theory that the snug fit of the clothing can enhance blood flow, minimise soft tissue vibration, improve recovery times, and boost running efficiency. However, a recent systematic review and meta-analysis has raised serious doubts regarding the actual effectiveness of these garments.
The researchers analysed over 30 previous research papers, encompassing nearly 900 participants. Upon reviewing the data, the researchers determined that wearing compression garments did not lead to faster run times. Additionally, they found that these garments had no positive effect on time to exhaustion either. Nevertheless, the analysis revealed that compression garments did help reduce soft tissue vibration during running.
While this research suggests that wearing compression garments has little effect on running performance and endurance, it’s crucial to acknowledge the substantial variations in design and quality among different brands. With ongoing technological advancements in the manufacturing and design of compression garments, it’s premature to completely dismiss their potential benefits for running performance. For now, though, the scientific evidence raises questions about their overall effectiveness.
If you would like to learn more about wearing compression garments, check out our blog by the excellent Dr. Tom Brownlee: Compression garments: Do they actually work?
How to fix rounded shoulders?
Last month, Dr. Joe Damiani shared a post on LinkedIn about addressing one of the most common postural issues today: rounded shoulders. His post has gained significant momentum and continues to attract engagement through comments and shares on LinkedIn.
Damiani outlines three key steps to fix rounded shoulders. The first step focuses on repositioning the shoulder blade. He demonstrates a latissimus dorsi stretch to increase the mobility of the latissimus dorsi muscle, along with exercises aimed at strengthening scapular retraction. Improving latissimus dorsi mobility and strengthening scapular retraction will help align the shoulder blade correctly.
The second step involves adjusting the position of the shoulder joint. Damiani explains that a tight shoulder capsule can pull the shoulder joint inward. He provides stretches to loosen the shoulder capsule and pairs these with exercises for strengthening the shoulder external rotators. By loosening the shoulder capsule and strengthening the external rotator muscles, the shoulder joint can be placed in the correct position.
The third and final step emphasises the importance of maintaining an upright thoracic spine to keep the shoulder blades and joints aligned. Damiani explains and demonstrates various thoracic mobility and strengthening exercises to support this effort.
Damiani’s post offers an excellent, informative, and engaging step-by-step approach to fixing rounded shoulders and is definitely worth checking out!
The latest research on omega-3s and athletic performance
We have recently highlighted some excellent and informative Position Stands from the International Society of Sports Nutrition. They are back again in SFS Weekly with another highly informative Position Stand on the supplementation of omega-3 polyunsaturated fatty acids (PUFAs) and their impact on health and athletic performance.
The Position Stand emphasises that the most effective way to consume omega-3 PUFAs is through dietary sources. Foods rich in omega-3 include fatty fish such as salmon, mackerel, trout, sardines, and seabass. Additionally, plant-based sources such as flaxseeds, walnuts, and chia seeds are also high in omega-3s. If individuals are unable to meet their omega-3 intake through diet alone, supplementation with fish oil, krill oil, or algal oil is recommended to fulfil their omega-3 requirements.
The Position Stand presents valuable insights into the relationship between omega-3 PUFAs and athletic performance, which we highly recommend reading! Some of the key findings include:
- Athletes are at an increased risk of omega-3 PUFA insufficiency.
- A diet rich in omega-3s, along with appropriate supplementation, is an effective strategy for enhancing omega-3 levels.
- Omega-3 supplementation can aid aerobic performance.
- There is potential for enhanced muscular strength when omega-3 supplementation is combined with resistance training.
- Omega-3 supplementation may help reduce muscle soreness following intense workouts.
- Research suggests that omega-3 supplementation could provide neuroprotective benefits for athletes who experience repeated head impacts.
- Omega-3 supplementation may also improve overall sleep quality.
If you are interested in this topic be sure to check out the Position Stand and our relevant blog Omega-3s: Why they are the real Alphas of fat for athletic performance!
From us this week:
>> New course: Ballistic Training
>> New podcast: Kicking Diabetes: Brayden Narveson’s NFL Journey
>> New infographic: Elite Sport Psychology For Sub-Elite Athletes
>> New article: Hydrotherapy
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