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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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):
You can ensure a proper fit by considering the following factors:
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.
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.
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.
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