Compression Socks Benefits and Guide
By Marnie Kunz, CPT
If you have problems with foot swelling or soreness in your lower legs, compression socks can help. There are many compression socks benefits for runners, people with medical conditions, and workers who stand a lot. Compression socks are designed to apply gentle pressure to your feet and lower legs. They stimulate circulation, improve blood flow, and speed muscle recovery. Whether you’re a runner or have a job that puts you on your feet all day, compression socks offer many benefits. As a lifelong runner and trainer, I have often used compression socks for muscle recovery and medical reasons. This guide will go over compression socks benefits and offer insights to help you determine if compression socks are right for you.
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What Are Compression Socks?
Compression socks are specially designed socks that apply gentle pressure to your legs. They are typically made of a stretchy material, such as nylon or spandex. They are available in a variety of lengths, from ankle-high to thigh-high. The socks can have a varying level of compression, from light to heavy duty. Compression socks can improve blood circulation, reduce swelling, and prevent or treat venous disorders.
Compression socks are popular among runners and athletes who wear compression stockings to help improve performance, muscle recovery, and injury healing. Compression socks also help people who have venous disorders, such as varicose veins or deep vein thrombosis (DVT). Note that people with certain medical conditions, such as peripheral arterial disease, should not wear compression garments as they can make PAD symptoms worse in the lower extremities.
How Compression Socks Work
Compression socks work by gently squeezing your leg veins, which helps to move blood back to your heart more easily. This helps boost circulation and improve blood flow. Compression socks can help to reduce swelling and inflammation and can prevent blood clots from forming. If you have muscle soreness or swelling from long periods of standing or from intense workouts like long runs, compression socks can help reduce your inflammation and decrease your recovery time.
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Compression Socks Benefits
There are many compression socks benefits, including:
Improved blood circulation. Compression socks gently squeeze your legs, which helps to move blood back to your heart. This can be especially beneficial for people with poor circulation.
Reduced swelling and inflammation. Compression socks can help to reduce swelling and inflammation in your feet, ankles, and legs. Compression socks can help athletes recover from intense workouts by reducing inflammation and swelling. Compression stockings can also be useful for people with varicose veins, lymphedema, and deep vein thrombosis (DVT).
Improved muscle recovery. Compression socks can improve athletic recovery. The compression stockings increase blood flow to the muscles and help cut down on muscle fatigue and soreness. Many long-distance runners swear by compression socks as a tool to speed up recovery.
Prevention and treatment of venous disorders. Compression socks can help to prevent and treat venous conditions, such as varicose veins and DVT.
Pain relief. Compression socks can ease pain from conditions such as arthritis and plantar fasciitis. Plantar fasciitis is a foot injury marked by inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot. Runners commonly get plantar fasciitis; compression socks can help lessen foot pain.
Improved lymphatic drainage. Compression socks can help to improve lymphatic drainage, which can help to reduce swelling and inflammation. The lymphatic system is a network of vessels that helps to remove waste products from your body.
Reduced risk of edema. Compression socks can help reduce the risk of edema, a buildup of fluid in the tissues. Edema can come after long periods of standing, running, or walking. Injuries can also cause edema.
Increased comfort and support. Compression socks can provide increased comfort and support during long periods of sitting or standing. If you have a job where you’re on your feet all day, compression socks can help ease soreness and foot pain. Similarly, wearing compression socks for long periods walking or running can help prevent soreness and keep you comfortable.
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Types of Compression Socks
There are different kinds of compression socks to suit your needs. Compression socks come in a range of compression levels and different length options. Most compression socks are knee-high or thigh-high, offering different coverage lengths. Athletic compression socks often include moisture-wicking features, so you can wear them while running, walking, or working out.
Graduated compression socks fit tighter around your ankle and get looser as they move up your leg. According to experts, the pressure gradient ensures blood flows upward toward the heart instead of refluxing downward to the foot or laterally into the superficial veins.
Compression Level
Compression stockings come with varying pressure levels, measured in mmHg (millimeters of mercury).
Low-level compression socks are available online or over the counter at pharmacies. These socks have a compression level of less than 20 mmHg. These non-medical grade compression socks are most commonly used by runners, athletes, and people who work on their feet and need extra support.
Medium compression socks have a rating between 20 and 30 mmHg.
High-level compression stockings are designed to help with severe leg pain. These medical-grade socks have a compression level of 30 mmHg or higher. Firm compression stockings in this category are designed to help people who suffer from blood clots or severe vein issues.
How to Pick Compression Stockings
When you’re shopping for compression stockings, follow these tips:
Try on the socks and make sure they’re snug but not painfully tight. Compression socks should be comfortable.
Choose the right length of socks. You can get shorter compression stockings if you are dealing with foot swelling or pain. Get knee-length socks for lower leg swelling and inflammation in your calves or shines. For maximum coverage, you can get thigh-length compression stockings.
Pick the compression level that suits your needs. A low- to medium-level compression sock is your best bet for runners and non-medical needs.
Look for moisture-wicking and quick-drying features if you’re a runner or athlete.
Get a doctor’s prescription if you need medical compression socks. If you have circulation or vein conditions or other medical issues, see your doctor for a prescription for compression stockings.
Tips for Wearing Compression Socks
Compression stockings aren’t always easy to get on and off. When you put them on, make sure your socks lie flat and don’t roll down the top, as this can put too much pressure on your legs and even cut off circulation. Keep your socks clean by wearing shoes or slippers over them, and this will prolong their lifespan.
If you’re wearing running compression socks, put them on before your running pants so you have the compression as your first layer. You’ll want to wear stretchy running tights when you have compression socks, so there is enough room for your socks and tights. If you're trianing for a long race and are running for long periods of time, it's especially important to make sure your compression socks fit comfortably and don't cause any rubbing or blisters.
FAQs
When should you wear compression socks?
Compression stockings are optional unless your doctor prescribes them. If you need medical compression socks, see your doctor for directions on when to wear them. Nonmedical support hosiery are designed for everyday comfort. For runners and athletes, you can wear compression socks to speed up your muscle recovery or prevent swelling and inflammation during long runs or extended periods on your feet.
Is there a downside to wearing compression socks?
Some people report mild discomfort if their compression stockings are too tight. If you can’t find comfortable socks or need them for medical reasons, see your doctor for a prescription and help.
How many hours a day should you wear compression socks?
If your doctor recommends compression stockings, follow their advice on how long to wear them. For athletes and people who work on their feet, you can experiment and see what works best for you. To speed up muscle recovery and reduce inflammation after running or standing, wear your compression socks after your runs or extended standing time.
Who should not wear compression socks?
If you have allergies to materials in compression socks (such as nylon), you should not wear compression socks. If you experience tingling, itching, redness, or bruising from your compression socks, stop wearing them and consult your doctor.
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Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, a dog lover and Akita mom, and the founder of Runstreet.
