Running compression arm sleeves have become very popular among runners. You will often see beginners as well as professional athletes sporting them while running. However, how to choose them is the biggest question that most newbies face as the choices are overwhelming.

When choosing a running compression arm sleeve check the fit, stretch, and the amount of compression that the sleeve is providing. Also, check if it has UV protection, is made from skin-friendly material, and is sweat-wicking.

If you are still confused, in this article we will provide you with all the details like:

• What are compression arm sleeves?
• Why should runners wear them a.k.a benefits of wearing them…
• Choosing your first or the next compression arm sleeves properly.
• Are cooling arm sleeves different than other arm sleeves and which one should you choose?
• What is the reason behind wearing one arm sleeve?
• Problems with compression arm sleeves
• and more…

What are running arm sleeves?

Running arm sleeves are a cover made for arms with a combination of yarn and elastic or elastane materials. They provide compression to the arm and help with better blood circulation, recovery, and comfort.

They will sit around your muscle and will provide pressure on them. This improves the circulation of the muscles and improves recovery.

Also, when you run if you keep don’t wear a compression sleeve, there is some added vibration to the muscles due to unrestrained movement.

This also increases the chances of having more wear and tear on the muscles. Using this kind of arm sleeve reduces this overall effect and makes your run more comfortable.

Running arm sleeves are similar to that of any other compression gear for running – like the ones you use for calves, knees, ankles, legs, etc. So, these arm sleeves also provide you with similar benefits as these gears provide you.

Related: Mistakes While Strengthening Hamstrings: How To Avoid Them?

Why do runners wear arm sleeves?

Runners wear arm sleeves for better blood circulation in their arms, faster recovery, and protection against UV rays. Also, it can be used as a style statement with funky colors and artistic printed materials.

Here is a list of benefits that running arm sleeves will provide you:

Compression

This is the primary function of a running arm sleeve. They hold down the muscles in place and apply gentle pressure on them.

This reduces DOMS or Delayed Onset of muscle soreness – That painful muscle ache that you get after an intense running session.

According to Healthline some of the symptoms of DOMS are:

• Muscle tenderness.
• Painful muscles.
• Reduced range of motion due to stiffness.
• Swelling of affected muscles.
• Muscle fatigue.
• Temporary loss of muscle strength.

Compression sleeves help to reduce the DOMS effects by improving blood circulation and removing lactic acid from your body. This further helps in a faster recovery.

Faster recovery

Running arm sleeves helps in your faster recovery. As stated above, it helps in the faster removal of lactic acid from your body.

Due to an improved supply of blood to the muscle tissues, they get a better oxygen supply. This helps to remove the lactic acid build-up and helps in faster muscle recovery.

Also, faster removal of lactic acid from the body reduces the time you take to recover from your running training. It also reduces muscle tenderness and soreness, which are unwanted effects of logging a lot of miles.

Improved Protection

When you run accidents may happen like you trip and fall down. This can develop injury due to friction with the surface on which you are running.

Frequent areas of such injuries are the elbows and the knees. And those bruises are far worse than the clean cuts against the skin.

If you have an additional layer of fabric on your arms, your chances of getting hurt are less even when you fall down.

This way your arm sleeves will provide you with improved protection in case of such accidents.

UV protection

Although not well all the arm sleeves, with many of them you get UV protection when you are running under the sun.

This helps you to reduce the chances of sunburn…also, UV rays are really bad for the skin and may cause skin cancer.

If you are running under the sun frequently, it is a good practice to use sunscreen to protect your skin. 

Having a compression running arm sleeve with UV protection is an added bonus as it will reduce the UV effect on your skin considerably.

Providing warmth and cool

When you wear an arm sleeve, it is an additional layer of fabric on your arms. In cooler weather, it keeps you warm.

Also, due to the breathability of the sleeves, it dissipated the generated heat and keeps your hands cool.

Style statement

There are many types of arm sleeves that are available with different kinds of printed designs. This improves their charm and you can make a style statement.

Since the material of the arm sleeve clings to your hand, the display of the print is even more prominent, providing you with that added style.

Related: How To Treat and Prevent Charley’s Horse in Runners?

What to check while choosing a compression arm sleeve?

To choose a compression arm sleeve, the size, fit, material, brand, and color need to be checked. Also, any special features like UV protection and price also need to be checked.

Although the above summarises what you need to check while choosing a compression arm sleeve, below I’m describing them in more detail:

Size

This is the first criterion that you should check for the arm sleeves. The arm sleeve should sit on your arm comfortably – not too tight, not too loose.

If you choose the wrong size, you will not be able to get the benefits of the arm sleeves. Most companies, provide you with a size chart with the radius of the sleeve and the overall length of the sleeve.

Before purchasing, it is good if you measure yourself up to pick the correct size.

Fit

The fit of the arm sleeve should not be too tight. Else you may end up having restricted blood flow instead of improved blood circulation.

You can give the arm sleeve a try and check if it is giving you that super restrictive feel.

UV Protection

Not all compression arm sleeves are made equal. Some have UV protection and some don’t.

While picking an arm sleeve check if yours have UV protection. Sometimes it is mentioned on the labels.

Other times, the fonts are so small, that it becomes almost impossible to derive this answer. If you are confused, check with the salesperson of the store.

If you are buying online then, most of the time, this will be mentioned clearly either in the product title or in the description.

Material

Check if the material that is of your compression arm sleeve is made from sweat-wicking material or not.

This will keep the skin surface cool and dry and it will itself remain dry. This will provide you with some relief as you will not have to deal with the wetness of the sweat and that odor.

Color and print

This is one of the important aspects if you want to have a cooler arm sleeve. If the color is on the lighter side of the spectrum, you will have a cooler arm sleeve.

If the color is on the darker side of the spectrum, it will be warmer.

Apart from the color, another important aspect is the print on the arm sleeve. Some like a floral print and some like an edgier or tattoo look.

Price

Some of the arm sleeves are costlier than others. If you compare the price of the popular brands with that of the others, you will find that the branded ones are more expensive than the others.

But does that make them better?

Not necessarily…

You will find many good arm sleeves at a more reasonable price, but make sure to check the reviews…

Check the reviews

This is one of the ways that we all use to judge the quality of the products. The thumb rule is, that the higher the stars the better the product.

However, this should be taken with a pinch of salt.

The reviews on many of the sites have a lot fake. So, my idea is to scroll past the 4 stars and the 5 stars…and check the 3 stars…

This provides me an idea of how good the product is…or is there any repetitive problem that is evident from the comments?

Also, check the ratio of the high stars vs low stars…this will also give a rough idea about the quality of the arm sleeve.

Thumbhole

Some of the arm sleeves come with a thumb hole. This helps to keep the sleeve in place. 

Also, some prefer it and some don’t. While picking an arm sleeve check what you like. 

Padding

This is mainly present in the arm sleeves for soccer…however, if you want to add some added protection against accidents you can go for an arm sleeve with padding.

The padding is not present throughout the length of the sleeve but in the key areas…

Related: How To Improve Glute Strength For Improved Mobility And Performance?

Conclusion

In the above sections, we have provided the details of how you can choose a compression arm sleeve that will work for you.

More than anything, if you try on a compression arm sleeve that will give you a fair idea of which one to choose.

Also, it will keep you comfortable and make your recovery faster…Try them, and you will not regret it.

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Running injury is common among runners. Some are related to the sport whereas some are related to external circumstances…

Today we are providing you with some safety tips that will help you to avoid the most common running injuries.

So, let’s begin…

10 Safety Tips For Runners To Avoid Getting Injured…

While running is fun, getting injured is not fun…it will make you not only deal with the pain, but also you may have to take a break from running for some days or weeks.

However, with a bit of care, we can actually avoid such injuries to a great extent, and here is how to do it…

Related: Mistakes While Strengthening Hamstrings: How To Avoid Them?

1. Severe muscle cramps

Muscle cramps are very common among runners. That severe pain that suddenly shoots through your body can be one of the most dreadful experiences.

The immediate effect of this is that you have to stop. No matter how good of a runner you are, you will have to stop.

And these cramps can come up from nowhere. For example, you are running, suddenly your calf muscles start to get stiff, and then within seconds you are withering in pain.

Or you may have that dreaded side stitch which is oh…so common…

And I’m pretty sure you know how exactly it feels…

But why does this keep on happening?

Well, one of the main reasons for that is you are having lesser fluid intake…

This is also very common among runners who are in tropical countries where the weather is generally hot and humid like India where I’m from.

The humidity of the weather sometimes reaches almost 99% and the heat…sometimes 45 degrees Fahrenheit.

In such weather, you will sweat profusely and will lose a lot of water from your body in form of sweat. Not only water but with sweat, you tend to lose sodium and potassium from your body.

These electrolytes if not replaced on time, can lead to severe muscle cramps…

So, what to do?

Mix some electrolyte powder with water and drink it before your run. Alternatively, you can also mix sugar and salt with water which also acts as a form of electrolyte.

Recipe:

• 1 cup of water.
• 1/4 teaspoonful of salt.
• 1/2 tablespoonful of sugar.
• 1 wedge of lime. (optional).

 Mix all the last three ingredients with the water and drink it before heading out for your run.

Related: How To Treat and Prevent Charley’s Horse in Runners?

2. Not warming up

This is one of the biggest mistakes that many runners make, be it a pro or an amateur.

Not warming up before your run potentially opens you up for severe injuries like muscle cramps, hamstring pull, etc.

However, in severe cases, you may have to take a break from running for a couple of weeks to months to recover from the injury.

You will get behind with your training and you will not be able to reach your running goals on time.

Instead, if you focus on doing that warm-up routine before your running, then you will be able to potentially avoid these kinds of problems.

When doing warm-ups, it is best to first focus on your mobility after which you should do some light cardio to get your heart rate going.

Here is a simple mobility routine that you can follow before your running to improve your body’s overall range of motion:

Related: How To Improve Glute Strength For Improved Mobility And Performance?

3. Running on heels

For many runners, running on their heels comes easy. Also, the way running shoes are constructed nowadays also encourages heel strikes.

However, running on heels is like putting a hard break on your car while moving at considerable speed.

It puts a lot of impact on your joints starting from the ankle joint to the knee and the hip joint.

Over time, it can cause a lot of damage to these joints and can cause you to go through a lot of pain and discomfort in your day-to-day life.

It is encouraged to run on your midfoot or forefoot which will help you to avoid these kinds of injuries.

Some of the other benefits of running forefoot are that your speed will increase almost immediately and your hamstrings will not get pulled.

Related: 5 Best Running Form Tips To Stop You From Getting Hurt

4. Only focusing on running

Running is a form of cardio exercise. It helps you to burn a lot of calories in a short amount of time…however, it does very less to strengthen your whole body.

If you are overweight and try to only run, you may experience a lot of pain in your joints. Also, as you start losing weight, you will end up with loose skin (not fun, I tell you…)

A way to avoid this is to do strength training. The amount of fat that you will lose will be replaced with muscles. This helps your body to maintain its tone and structure.

Also, if you strength train, your body will be more apt in dealing will injuries. Even if you fall down, it will be strong enough to protect you from some of the impacts.

This is not the same, with only cardio training…

Also, the development of muscles will be faster with strength training and you will be able to achieve the body you want in a shorter period of time.

Related: How To Do Shoulder Press With Bad Shoulder Mobility: Exercises For Shoulder Flexibility

5. Avoiding carbs at all cost

Carbs have a bad rep these days…however, they are one of the primary food groups in our nutrition regime.

If you are a runner, this is one thing that you must include in your meals. This will help you to build up the glycogen store in your body, which will be used up when you go for those strenuous running sessions.

Otherwise, as you run, over time your muscles will get weaker which will lead to injuries like:

• Muscle pull
• Sprain
• Body pain
• Muscle or tendon tear, etc…

But why will this happen?

Without carbs, your body doesn’t have enough fuel to go on with…so it will turn to the resources that are present in your body…namely protein and fat…

It will start to break them down and convert them to energy…this is why your muscles will get weaker and you may have to deal with the above issues.

Related: Is Running The Quickest Way To Lose Weight?

6. Running with loud music

The tips that we have provided above are directly related to running itself. However, you may be doing everything right with running but may still end up getting injured.

Here are some of the reasons, that may lead to an injury indirectly…

Running alone may become boring sometimes…

As a way to not be bored, many of us take refuge in music…When using music, it is good to have it at a level, where you are able to hear what is going on in the surroundings.

However, if the music is too loud, you may not be able to hear the honking of the vehicles or any other warning signs that may help you avoid injuries…

For example, if the music is too loud and you are turning through a corner, you may not hear the warning honk that a car made…and you may end up crashing into the car…

My point is, please keep the loudness of the music to that extent which will help you to be aware of the surroundings and will help to stop yourself from meeting with accidents.

Related: Is running a mile a day enough cardio? Can you lose weight?

7. Running with a worn shoe…

This is a common reason for many runners. We don’t keep track of the number of miles that our shoes have already worked out for.

After around 300-500 miles, the cushioning of the shoe is not good…

It gets compressed and may develop uneven areas…

This puts a lot of strain on your Achilles and the plantar fascia band…which leads to inflammation of these areas…

And the pain…you will feel it with every step and you will actually need to implement a lot of things to recover from this injury.

However, if you keep a track of the mileage of the shoe, you may be able to avoid such problems.

Related: 7 Best Running Shoes for Sesamoiditis

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8. Running through logged water

This is a common scenario in my area…When it pours, there is a lot of water logging, and many times you may have to cross water that is knee-deep…

Let’s say you are running on a day when it is pouring or maybe after the rains and you encounter a road where the water is logged…

Rather than changing course, you throw caution to the wind and brave through the water log…

Problem is, that you did not see the huge pothole that is hiding under the water, waiting for you to step on it…

As a result, you end up with a twisted ankle and a long break from running.

This is a milder scenario…what if, instead of the pothole, it was a manhole that is missing its lid…

It could even turn into a fatal accident…

When you encounter water logging and is not able to see the road under water, it is best to not brave through those water and change the course.

Related: How To Strengthen Your Knees When You Have Knee Pain?

9. Not being observant of the traffic

If you are a runner who is running inside the city, be careful of the traffic that is coming your way…

This is especially true when you are running through the signals…

Most of the time, drivers are careful…however, you should not put your life at risk or trust someone else with it.

What if the oncoming car’s driver is not mindful?

Be observant of them and cross the junctions when the signals are in your favor…

This is especially true for the runners in India…

In the morning when the traffic is less, many of us have the habit to overlook the signals and the traffic…

We run as if we are in a park and are not cautious enough about the traffic…this is very dangerous and many accidents happen this way…

Related: Learning To Jog To Lose Weight? (40+ FAQs Answered)

10. Trusting your luck too much

Many of the unpleasant situations that arise during running can be attributed to predictability.

If someone tails you, or something similar, it may be because you use the same route, at the same time, and every day…

This gives a chance to the attacker to learn about your habits…

Once they are sure about your habit they may devise a plan and some of those bad situations arise…

It is not that you may not get into such situations if you are unpredictable, but the chances reduce drastically…

Also, if possible, try to use a time when people are around…instead of late nights or very early mornings…

Related: Running at 4 am in the Morning: 11 SECRET Habit-Forming Tips

Conclusion

The above list of tips is by no means exhaustive…however, but they will provide you with a pretty decent list of tips that are applicable to most of us.

There may be other ways to avoid running injuries…I would encourage you to list them below in the comment section.

References

Nigg, Benno M., Darren Stefanyshyn, Gerald Cole, Pro Stergiou, and Janice Miller. “The effect of material characteristics of shoe soles on muscle activation and energy aspects during running.” Journal of biomechanics 36, no. 4 (2003): 569-575.

Fields, K. B. (2011). Running injuries-changing trends and demographics. Current sports medicine reports, 10(5), 299-303.

Zhou, H. and Ugbolue, U.C., 2019. Is there a relationship between strike pattern and injury during running: a review. Physical Activity and Health, 3(1).

Zifchock, R.A., Davis, I., Higginson, J., McCaw, S. and Royer, T., 2008. Side-to-side differences in overuse running injury susceptibility: a retrospective study. Human movement science, 27(6), pp.888-902.

Fields KB, Sykes JC, Walker KM, Jackson JC. Prevention of running injuries. Current sports medicine reports. 2010 May 1;9(3):176-82.

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Elbows are very important joints and we tend to forget them until there is something wrong with them or we experience pain. Once we have that kind of pain, our day-to-day life activities get restricted and we cannot get back to it until this is fixed.

To strengthen an elbow that has pain, firstly rest is needed for its recovery. Then tricep exercises should be performed with progressive overload after doing proper warmup exercises.

Why do you get elbow pain?

Elbow pain can occur due to overuse of the joint while doing day-to-day work or when doing tricep workouts for a long time. This can also happen when lifting heavy weights for which the joint is not sufficiently strengthened or stretched.

There are many reasons for elbow pain. However, there are mainly only a couple of reasons for which you may have to deal with painful elbows.

Elbow joint is more resilient than many other joints in your body. It can help you to pick up a tremendous load and still doesn’t complain.

However, when you subject them to heavy lifting without proper conditioning, they may start to develop pain, which may be hard to get rid of.

Helpful for elbow pain: Sunbeam Heating Pad Wrap for Joint Pain Relief with Frozen Pack

Muscles and bones related to the elbows

The structure of the elbow joint is more like a hinge joint and is made up of different bones and muscles.

The main bones that are present in the elbow joint are the end of the humerus, ulna head, and radius head.

The humerus is the bone of the upper arm whereas the ulna and the radius are the bones of the forearm.

Their meeting point is the elbow joint which not only has the bones but also has a lot of important muscles that together function with the bones to give you an effortless movement.

These muscles are joined with the bones with the help of tendons.

The pain that you experience is mainly due to the inflammation of these tendons, especially in the triceps.

Triceps

There are three muscles that make up the triceps

• Long head
• Short head/lateral head
• Medial head

All three muscles are attached to the elbow joint using tendons.

When you are folding or relaxing the elbow joint, the triceps are the main group of muscles that comes into play, especially the long head and the medial head.

Also, they work as a supporting group of muscles when you do any kind of chest exercise like a chest press.

When you excessively load these tendons without letting them recover, you will start experiencing elbow pain.

Precautions to take for elbow pain

No matter how careful you are elbow pains can happen. Maybe you picked up more load than you are supposed to, or you may have picked up the load in a haste or unmindfully.

However, no matter the reason, now you have elbow pain. First and foremost, before trying to strengthen your elbow, first, try to follow the below precautions:

1. Use Elbow Guard/Brace

Elbow guards are one of the safest ways to support your elbow when they are recovering. It will provide external pressure to support the joint and don’t let the elbow joint move too much.

This will aid you if you have to lift up things in case this is unavoidable.

2. Contraction relaxation exercises for triceps

This is one of the easiest exercises to do for the triceps that will also help in its healing. Also, it will strengthen your elbow joint by strengthening the triceps and the associated tendons.

Steps

• Keep your elbow joint straight.
• Hold the smiley ball in your palm.
• Now squeeze the smiley ball.
• Release the pressure squeezing pressure on the smiley ball.
• Do this 2o rounds, 3 sets for each arm.

Doing this exercise will activate the tendons and the triceps.

3. Do any press-down movement with a nominal weight

If you are doing any press-down movements use a nominal weight. The weight should be such that you can do 30-40 reps of press down with that weight.

Other than using weight, you can also use thera band or resistance band. However, here also, the key is to use such a resistance that you can do 30-40 reps.

This is a kind of static warmup and will warm up the triceps properly. This will make also get the blood flowing into them properly and will aid in faster recovery.

Once you have warmed up your triceps sufficiently, you can increase the weight and do these pressing down movements and other elbow strengthening exercises.

However, there are certain exercises that you should avoid when doing tricep exercises when you have this kind of elbow pain.

Exercises to Avoid when having an elbow pain

When you have elbow pain, avoid the following exercises, until you have healed properly…

• Skull crusher
• Dumbbell lying extension
• Single overhead extension

Once you have recovered from your elbow pain, you can resume doing these exercises.

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However, if certain exercises may be detrimental to your already painful elbows, there are some exercises that you can still do…

We have segregated the list of exercises that you can do at the gym and at home. If you are a gym goer then you can use the machines that are at your disposal.

Tricep exercises for the gym

Rope Press-down

For this, you would need a cable machine. These are large machines that have a rope that you can pull down.

This rope is attached to the weight which sits at the bottom of the machine. You can increase or decrease the weight according to your strength level.

Steps

• Hold the rope ends with both hands.
• Keep your chest up, and neutral spine.
• Stand a bit back from the rope.
• Keep your shoulders and the rest of the upper body fixed.
• Now using your triceps muscles start pulling the rope down until your elbows are straight.
• Now slowly return the rope and your arms to the starting position.
• Do this for 20 reps, 3 sets

Precaution: Don’t release the rope too quickly on your way back up. This can put unnecessary strain on your elbow joint.

Related: How To Do Shoulder Press With Bad Shoulder Mobility: Exercises For Shoulder Flexibility

Pulley Press down

• Hold the cable handles with both hands.
• Push your hip backward while pulling the cable straight down.
• Your elbows should remain close to your body.
• When releasing, let the cable move starting up and you will be pushing the cable down back using your shoulder and your elbows.
• Do this for 20 counts, 3 sets.

Other than doing these exercises, you can combine them with the below home workout routine for strengthening your triceps.

Home tricep and elbow strengthening routine

In this workout routine, we will focus on some basic movements that will help you to strengthen and develop your triceps without injuring them further.

Pushup

This is one of the most effective exercises to do at home while training your triceps.

Steps

• Lie down on your abs with your legs stretched straight backward.
• Place the palms of both of your hands beside your chest.
• Tighten your core and engage your glutes.
• Now come up as up exhale, until your elbows are slightly bent.
• Inhale while going down.
• Do this for 20 counts, 3 sets.

If you cannot do a full push-up, you can always do a half push-up or a more beginner version of the push-up.

Variation of full push-ups for absolute beginners

This is a version of the push-up for absolute beginners. Beginners don’t have the strength yet to do a full push-up (like me). Also, if you are like me, you may also find it challenging to do a half push-up as well.

So, what is the solution?

You can do a variation of push up, that is picking up the body from the ground step by step…

Steps

• Lie down on your abs with legs stretched straight backward.
• Place the palms of your hand on the side of your chest.
• Exhale and lift the upper part of your body.
• Then lift your hip.
• Now straighten your knees by lifting them off the ground. Your toes remain on the ground.
• Inhale and bend your knees until they touch the ground.
• Now release your hip until it touches the ground.
• Now release your upper body until it touches the ground.
• Do this 20 times, 3 sets

This will reap similar benefits for your triceps as with the full push-up. Once you can do 40 rounds without stopping, move on to half push-ups and then to full push-ups.

Related: How To Squat With Poor Mobility?

Close Grip Push up

Steps

• Now lie down on your abs.
• Your palms will be next to your chest but as close as possible.
• Your elbows should be tucked in and pressed to your body.
• Now engage your core and glutes and with an exhale bring your body up.
• Inhale and go down.
• Do this for 20 counts, 3 sets.

This kind of push-up will be difficult for beginners. You can do the above step-by-step variation of push-ups with a close grip.

Back Push Up

In this push-up, your back will be facing the ground. You can do this in two ways. Firstly you can do it on the bench as a form of bench dips, or you can do this with your body in a tabletop position.

I’ll be providing you with the steps of back push-ups in the tabletop position.

Steps

• Lie down on the ground on your back.
• Fold your knees and keep the feet near your glutes.
• Place your hands at the side of your ears.
• Engage your core and glutes.
• With the help of your triceps and glutes, bring your body up till your elbows are straight.
• Exhale and relax your hip to the ground.
• Do this for 20 counts, 3 sets.

Close Grip Wall Push up

This is another variation of push up that you can do on the wall. This is a beginner-friendly exercise and will help those who cannot do a close grip push-up on the floor.

Steps

• Stand with your hand straight on the wall at chest level and close to your body.
• Now keeping the elbows tucked in, bend your elbows and bring your body to the wall.
• Straighten your elbows while simultaneously bringing your body up.
• Inhale while going down and exhale while going up.
• Do this for 20 counts, 3 sets.

Both Hand Overhead Extension With Loop Band (Resistance band)

• Stand with one leg planted at the back.
• Use that foot to hold the resistance band so that it doesn’t move.
• Now hold the resistance band with both your hands and from behind your head.
• Now straighten your elbows until they are straight while pulling the resistance band.
• Now relax your elbows and go back to the starting position.
• Do this for 20 counts, 3 sets.

Conclusion

Although there can be a lot of reasons for having elbow pain, however, mostly the cause is overloading or overuse.

If you get that kind of pain, it is better to take a break and give your elbows some rest. Once the pain subsides, work towards strengthening your elbow joint by focusing on strengthening your triceps.

If you don’t know which exercises to do or what routine to follow, use the routine that we have provided in the above sections.

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