Compression socks have become increasingly popular in the past 15 years among runners, triathletes, and walkers for their ability to enhance performance and encourage quick recovery. These specialized garments provide targeted pressure to your feet and legs, which helps alleviate delayed-onset muscle soreness. The socks also provide varying degrees of relief for certain health conditions.
Another reason for their popularity is that these socks can benefit any number of people. Whether you are constantly on the go or sitting for extended periods, compression socks enhance leg and muscle health. To decide if compression socks are right for you, understanding the science behind them can shed light on their applicability to your physical activities and health issues. Here's what you need to know.
What Are Compression Socks?
Compression socks are elastic, tight garments designed to apply graduated pressure to your lower legs. Graduated pressure occurs when pressure from the socks is highest at the ankles and decreases as it moves up the leg.
This design is engineered to create an upward flow of blood from the leg toward the heart as opposed to blood pooling in the lower extremities. This can reduce lactic acid buildup after intense workouts and in periods when you do not move as much, such as during air or car travel.
For those with damaged veins, compression socks apply graduated pressure to the surface veins and arteries, reducing their size. This can increase blood flow as well and is especially beneficial for anyone who stands or sits for extended periods.
We Tested the Best Compression Socks of 2024 for Running, Traveling, and More
Benefits of Compression Socks
Compression socks offer benefits for both athletic endeavors and to combat specific health conditions. As always, talk with a healthcare provider if you have underlying health issues or a chronic condition, as compression socks are not meant for everyone. That said, compression socks often work in tandem with some treatment plans. Here are some of the benefits of compression socks.
Helps to Prevent Deep Vein Thrombosis
Those prone to deep vein thrombosis might consider investing in compression socks. Researchers conducted a comprehensive systematic review of graduated compression stockings on the prevention of deep vein thrombosis in patients admitted to the hospital.
They found that 13% of patients who received graduated compression stockings developed deep vein thrombosis versus 26% of those with no stockings. The researchers concluded that compression socks could prevent deep vein thrombosis.
Decreasing Travel Venous Thromboembolism
If you travel cross country or overseas, compression socks can decrease incidence of leg edema and asymptomatic deep vein thrombosis. In a meta-analysis, researchers reported that the risk of venous thromboembolism is three-fold higher on long-haul flights.
In a study of 116 airline passengers with no history of thromboembolism, none of the passengers who wore compression stockings during the flight got deep vein thrombosis. However, 12 who did not wear stockings were identified with deep calf vein thrombosis.
Reducing Lymphedema
Graduated compression stockings can maintain long-term lymphedema reduction, especially socks with the highest level of compression you can tolerate. Lower compression stockings can be used for mild lymphedema and leg edema.
Alleviating Pregnancy Swelling
If you experience leg pain during pregnancy, such as swelling and leg exhaustion, a randomized control trial found that graduated compression stockings improved these symptoms. However, the stockings did fail to prevent any pregnancy-related varicose veins.
Elevating Performance
Runners, triathletes, and walkers could have positive performance effects because of compression socks. Researchers found that they can improve a person's running economy with their built-in support of muscle performance, thereby creating a higher running efficiency and lower metabolic costs. They also reduced muscular trauma and improved proprioception.
Exercise recovery time could also be faster. Because graduated compression socks can increase oxygen delivery, this helps to reduce lactic acid build-up and lowers muscle undulation.
Increasing Blood Circulation
Compression socks can help circulate blood, which reduces blood clotting, blood pooling, and the creation of varicose veins. This occurs because the increased blood flow allows for a higher delivery of oxygen and nutrient delivery to the body’s tissues.
Who May Benefit from Compression Socks
Any number of individuals can benefit from wearing compression socks, including those who sit or stand for extended periods, travelers who are on flights for at least six hours, and athletes looking for improved performance and recovery. Pregnant people and anyone prone to deep vein thrombosis, blood clotting, and varicose veins also may benefit from compression socks.
These socks also can be used for both therapeutic and preventive purposes. When used for therapeutic purposes, the socks increase blood flow and circulation, especially in athletes after a long workout and in pregnant women who have leg pain. When used for preventive purposes, compression stockings can reduce the development of deep vein thrombosis, blood pooling on a flight, and muscular trauma.
Choosing the Right Compression Socks
Selecting the proper fit and the right level of compression is important for optimal function. Loose socks do not provide sufficient compression and can even create friction, leading to painful blistering. Meanwhile, if the socks are too tight, your legs will not receive proper blood circulation and can feel uncomfortable (which you do not want while running a race).
To help you with proper fit, you can look at the varying compression levels and how they correlate with your choice of activities or specific health conditions. Here is an explanation of the levels with their measurements in millimeters of mercury (mmHg):
- Mild (8 to 15 mmHg): This is for people who have mild pain, fatigue, or swelling in the legs. This level is preventive against varicose veins and blood pooling for those sitting or standing too long.
- Moderate (15 to 20 mmHg): This level provides more support for those with varicose veins and mild leg swelling. This level is also commonly used in pregnant women and surgical patients.
- Firm (20 to 30 mmHg): Anyone diagnosed with deep vein thrombosis, serious leg swelling, and major venous insufficiency could benefit from firm compression, as can athletes during and after intense workouts.
- Extra firm (30 to 40 mmHg): This level is for serious medical conditions and is typically used with medical care.
Tips for Proper Compression Sock Sizing
You can ensure a proper fit by considering the following factors:
- Consider the measurements of your legs, including the thigh, calf, and ankle. Manufacturers will often provide a sizing chart on the product itself. Because these sizes can vary, do not assume your size. Pay attention to the labels and sizing charts when making a choice.
- Look for certain material types, such as spandex, nylon, and elastane. If you can, try the product on before you purchase it, noting its breathability and ability range of motion.
- Determine which types of socks you want. Some socks cover the legs between the knee and ankle while others cover the entire foot and leg below the knee. Other socks will cover the entire leg up to your waist. You can choose whichever is most comfortable for you.
- Consult with a healthcare provider to determine what level of compression is best for your health condition or goal.
How to Use Compression Socks
To wear compression socks appropriately, you may need to take some time getting used to them. Doing so will help you prevent discomfort or chafing. For instance, start by wearing the socks for a few hours each day and gradually increase the wear time. Once you build up tolerance, you can wear them throughout the day, especially if you stand or sit for long periods.
You also should care for the material properly by closely adhering to the washing instructions. Often, manufacturers will ask you to avoid using fabric softener because of the way it can impact the integrity of the fabric. If you have owned a pair of compression socks for a while, check their condition from time to time. If they look worn or stretched out, it might be time to replace them.
Other Considerations and Precautions
Be cautious of potential negative reactions to compression socks. If you are allergic to the stocking material, you could develop contact dermatitis, blistering, or discoloration. Compression socks may also not be appropriate for all people. In a study on clots in the legs when wearing stockings after a stroke, researchers found that skin breaks, ulcers, necrosis, and blisters were among the most common health issues of those who wore compression stockings. Also, textile fabrics, thermoregulation, and dye caused skin reactions.
Bottom Line
Compression socks can improve leg health, blood circulation, and overall well-being. To get used to wearing them, consider incorporating compression socks into your daily routine (especially if you fall into one of the identified groups that could benefit from them).
For those with allergies, reading labels can help you identify any allergens and potential skin sensitivities. As always, consult with a healthcare provider for personalized recommendations and to ensure the proper usage of compression socks for your specific needs.
We Tested the Best Compression Socks of 2024 for Running, Traveling, and More
