Benefits of Compression Socks for Running: Pros, Tips + FAQs

Do you want to increase your blood flow and reduce discomfort and swelling? Well, the compression socks are designed to help you!

Compression socks are created to apply pressure and pump blood to enhance recovery and running performance.

Most runners wear these socks to reduce soreness, heal muscle damage, and improve circulation problems for improved performance.

If you want to know more about its benefits, read more.

What Are the Benefits of Compression Socks for Running?

In an endurance event such as marathon running, wearing compression socks help your overall athletic performance.

Also, wearing compression socks can help alleviate the pain and soreness if you are suffering from swollen muscles.

Listed below are the benefits of compression socks!

1. Protection

While you’re out for a run, compression socks can help protect your legs from minor cuts and abrasions.

Also, a compression sock offers protection from insect stings when worn outside.

If you are wearing these socks frequently, it should not be a worry because these pairs will last long because they are strong and do not tear easily.

This is one of the advantages of compression socks, as these are usually thicker than the average sock.

With this material, they protect the skin and have the capability of keeping the legs warm and dry.

2. Reduce Swelling

After a run, many runners experience muscle soreness in their feet and lower leg.

This is caused by several things, such as injuries, fluid retention, and poor-fitting shoes.

According to a randomized controlled trial, poor blood circulation is caused by foot swelling. Compression socks apply pressure to improve blood flow and reduce muscle pain.

Also, using compression gear lessens the stress on a body after a long day of running, which is often the case for marathon runners who attempt 100-kilometer in a single race.

By wearing compression socks for runners, you can reduce the likelihood that you will experience any foot injury in addition to running more comfortably.

3. Warmth

Most of us do not run in cold weather, but if you are wearing compression socks, you are guaranteed warmth and protection from cold.

With this, you can continue to train regardless of the weather! Wear appropriate running gear, support stockings, and lace up your running shoes.

4. Prevent Muscle Soreness

According to a conditioning research study, muscle strain is less likely to occur in warm muscles.

During a race, these socks will reduce soreness as it has various recovery benefits such as:

  • Increased oxygen delivery
  • Improved blood flow
  • Lactic acid buildup

5. Help With Certain Health Conditions

These socks are used in the medical system for patients with circulatory system-affecting illnesses or conditions, such as managing venous ulcers and venous disease.

Additionally, they are widely purchased over the counter for their circulatory advantages as it is effective in increasing blood flow.

For instance, they might aid in reducing varicose vein symptoms like pain and discomfort and help to stop them from getting worse.

Are There Downsides to Wearing Compression Socks?

Even though compression socks have multiple advantages, the risks and side effects of these compression garments are prevalent too.

The excessive use of these socks could lead to the following:

1. Can Stop Your Flow of Blood

The continuous pressure that compression socks and compression stockings are designed to deliver and support circulation.

However, when they are improperly fitted, these compression socks for runners can have the opposite effect and stop the blood from flowing through your legs.

2. Can Chafe and Cause Leg Bruises

Your skin is more likely to chafe or scrape if you have dry skin or are traveling in an environment with dry air.

This compression gear may cause cuts, scrapes, and bruises in people with a weak skin barrier.

Notably, this is much less likely to occur when socks or stockings fit PROPERLY.

Compression Socks: An Overview

Compression socks are intended to do exactly what their name implies: to constrict the blood vessels in your lower legs, preventing blood and other fluids from pooling in your lower body.

Your lower legs will feel pressure from the socks, which improves blood circulation and is also essential for functional recovery as it pushes blood and pumps more oxygen.

The runners’ compression socks can also help prevent lactic acid buildup from fastening the recovery time of your muscle injury.

Compression garments such as compression socks for running apply constant pressure for your lower leg compression.

As a result of the socks, your oxygen-rich blood is forced back up toward your heart and away from your legs for injury prevention.

What Are the Different Types of Compression Socks?

Compression socks are quite comfortable to wear and come in FOUR DIFFERENT TYPES:

Medical Grade Compression Socks

The level of graduated compression in the graduated sock is greatest at the ankle and gradually lessens as it rises.

Peripheral edema, or swelling of the lower legs resulting from retention, is lessened by socks that end just below the knee.

Anti-embolism Stockings

Deep vein thrombosis risk is reduced by anti-embolism stockings. They offer graduated compression, just like graduated stockings.

The degree of compression varies, though. Anti-embolism stockings are made for people who are unable to move around.

Non-medical Support Hosiery

Most non-medical support hose don’t need a prescription.

They include flight socks and an elastic support hose, advertised as potential remedies for sore, achy legs.

Knee-High Compression Socks

Thigh-high garments are worn when complete leg compression is required on one or both legs. They come in a variety of colors, different fabric options, and both open and closed-toe styles.

How to Choose and Use Compression Socks

Before choosing any compression socks, you must consider the mmHg.

What does “mmHg” stand for, by the way? The term “millimeters of Mercury,” a unit of measurement for pressure, is referred to as “mmHg” in medical terminology.

When you take your blood pressure, the unit of measurement is the same.

Because the compression varies depending on your size, stockings use a range for how much pressure they provide.

Step 1: Choose Your Compression Levels

For over-the-counter, daily usage, use 15-20 mmHg.

The 20-30 mmHg is for the following:

  • Athletic recovery
  • Medical recovery
  • Mild symptom management

For managing moderate to severe symptoms, medical recovery, and daily wear, 30-40 mmHg is recommended.

Blood clots, lymphedema, severe swelling, severe varicose veins, and post-operative recovery all call for this stronger compression level.

Step 2: Decide Whether You Want a Stocking or a Sock

You must know what kind of compression sock you need to use for your benefit. If you are confused about what to choose, this section will help you decide.

  • Knee-high Socks: These end just past your calf’s arc and below your knee’s bend.
  • Compression Stockings: Thigh-high stockings go all the way up your leg and stop just above the top of your thigh, just below the buttock fold. Because they are designed to increase circulation throughout your entire leg, thigh-high stockings completely cover your thigh.

To know what to choose, ask yourself where the affected area is!

A knee-high sock should be adequate if your ankles are the only part of your body that is swollen.

Think about wearing thigh-high pantyhose- or waist-high stockings if you have swelling on or above the knee.

Step 3: Select a Fabric

Choosing the best fabric guarantees your socks for running not to be easily torn. Additionally, it ensures your comfortability as it gives your legs adequate warmth.

Listed below are the suggested fabric for your compression sock.

Opaque Fabric

This is perfect for BOTH men and women because it is comfortable.

Lightweight, transparent, and stylish sheer fabrics go well with various outfits. However, occasionally they snag and don’t contain swelling as well.

Cotton Fabric

Compression socks for running or athletics are made of tough materials that regulate heat and moisture, such as cotton or wool.

This material is typically only offered in lower compression levels, even though they’re excellent for daily wear, varicose veins, and swelling.

The 3 Best Compression Socks for Running

If you are interested in compression socks, listed below are the best ones that bring ease and convenience.

1. Physix Gear Sport Socks for Men & Women

The Physix Stamina socks are designed to be effective in reducing swelling. Also, it allows a quick recovery for your running mechanics.

You can use it every day, at night, or both. These socks have good compression ratings as they push blood for the good generation.

Most athletes swear that these socks are good as they are medically recommended!

2. 6-Pack Copper Compression Socks for Women and Men

Copper socks can prevent you from having an injury.

These socks can make you feel healthier and let you enjoy the freedom in the areas of your health where you have control.

It provides support and helps you get active without the risk of leg pain.

3. 3-Pack Copper Compression Socks

These socks are created with 100% nylon! They are designed to provide the right support to balance warmth and comfort.

It is designed with high quality, performance, and durability! They promote blood circulation, prevent fatigue, and help in muscle recovery.

You can use these socks for office workers, teachers, crew members, pregnant women, and parenting mothers!

With this, these copper socks are suitable for everyday usage.

Frequently Asked Questions (FAQs)

We know you have many questions in your mind but don’t worry. We will provide answers to your query!

Do Professional Runners Wear Compression Socks?

Most professional runners wear and buy compression socks during marathons. They usually pair it with compression sleeves to prevent overall body injury.

These socks effectively prevent shin splints as they provide constant pressure and instantly reduce soreness.

How Long Should You Wear Compression Socks After Running?

Try to wear compression socks for AT LEAST SIX HOURS to reduce swelling and pain after running.

Wearing compression socks for up to 12 hours may be necessary after a marathon or other strenuous endurance activity.

Can Compression Socks Cause Blood Clots?

Deep vein thrombosis, a more severe type of blood clot, is not triggered by compression socks.

Only a small percentage of people who shouldn’t or don’t wear compression socks experience severe side effects from wearing these garments.


A compression sock is greatly used for runners to prevent injury. Most runners wear this to ensure a good physique for an upcoming marathon.

However, if you are suffering from an injury, we recommend using these socks as it hastens the recovery time.

The best compression socks reduce discomfort, are essential for improved performance, and are for injury prevention.

It is indeed undeniable that these socks have a lot of advantages that you can benefit from. Just remember to wear in moderation to avoid any health risks.