Compression for Muscle Soreness: What You Need to Know

Why Muscle Soreness Happens

After intense training, races, or matches, many athletes experience muscle soreness — often known as Delayed Onset Muscle Soreness (DOMS). It’s caused by:

• Microtears in muscle fibres from strenuous activity.
  

• Accumulation of metabolic byproducts such as lactic acid.
  

• Inflammation and swelling in stressed tissues.
  
  

Soreness can last 24–72 hours, affecting training consistency and performance.

How Compression Helps Muscle Soreness

Compression works by applying controlled, graduated pressure to the muscles. The key benefits include:

• Improved blood flow: Enhances oxygen delivery to aid repair.
  

• Faster clearance of waste products: Helps flush lactic acid and other metabolites.
  

• Reduced swelling: Limits fluid build-up that contributes to soreness.
  

• Stabilisation of muscles: Minimises further microtrauma during light activity or recovery.
  
  

Active vs Recovery Compression for Soreness

Different stages of training and recovery require different levels of compression therapy:

• Active Compression: Used during activity, it reduces oscillation, cramps, and fatigue without restricting movement. By controlling microtrauma, it helps reduce the severity of post-exercise soreness.
  

• Recovery Compression: Applied after activity, it uses higher compression levels to accelerate healing, reduce inflammation, and shorten recovery times.
  
  

The Limitations of Off-the-Shelf Compression

Many athletes turn to off-the-shelf compression to manage soreness, but generic products rarely deliver measurable relief:

• One-size-fits-many: Broad sizing means pressure is inconsistent.
  

• Unknown compression level: unknown, a little or no choice of compression level
  

• Quick fabric fatigue: Elasticity fades after a few washes, reducing effectiveness.
  

The result? Temporary comfort, but no meaningful physiological outcomes.

Why Custom Compression Makes the Difference

ISOBAR approaches muscle soreness differently:

• ISOFIT scanning technology captures 250,000+ data points per leg for a perfect fit.
  

• Bespoke compression levels calibrated to ±0.5mmHg, ensuring the right pressure for soreness relief and recovery. Custom compression also offers the ability to tailor compression levels dependant whether you are using our active or recovery products. Optimising your compression therapy for your specific needs and delivering unmatch outcomes.
  

• QuadraCore with NeoMesh fabrics provide durable, consistent compression even after 100+ washes.
  

• Purpose-built categories: Active compression reduces soreness from the start, while recovery compression accelerates healing after training. Both using our patented high-performance NeoMesh compression fabric.
  

Practical Tips for Using Compression Against Soreness

• Wear active compression socks or sleeves during high-intensity training to reduce post-session soreness.
  

• Switch to recovery compression immediately after workouts to aid muscle repair.
  

• Combine compression with other recovery methods: hydration, protein intake, sleep, and mobility work.
  

• Use compression during travel to competitions to reduce fatigue, prevent stiffness, swelling and deep vein thrombosis.
  

Takeaway

Muscle soreness is part of training, but it doesn’t have to hold athletes back. Compression is a proven way to reduce inflammation, support recovery, and keep training on track.

Off-the-shelf products provide a general fit but rarely deliver meaningful results. Custom-fit compression like ISOBAR ensures the right pressure, in the right places, every time — giving athletes faster recovery, reduced soreness, and more consistent performance. It also helps reduce your risk of injury!