Compression socks are those knee-high socks that you see more and more often among runners. They are most often worn by long-distance runners to reduce cramping during the run and to speed up recovery after the run.
You should wear compression socks if you often get cramps in your legs when you run or if your legs often get tired after running and your get veins popping up in your calves. Compression socks speed up blood circulation during running so that your legs are more blood circulated and rested.
In the following part of this article, I’ll tell you why it’s a good idea to wear compression socks as a runner. I’ll tell you when they work best, what the possible negative effects are and how to choose the right running compression socks for you.
Should I run in compression socks?
You should wear compression socks while running if you have varicose veins, often get cramps in your legs while running, or want your legs to recover faster after a hard workout.
Smaller studies, not carried out on large numbers of people, have also shown that compression stockings reduce leg fatigue and cramps. I, therefore, encourage you to try at least one pair of compression socks and see for yourself.
It is definitely worth trying wearing compression socks during or after running, as leg fatigue is something that every runner faces. I’ll tell you more about how to choose compression socks at the end of this article.
Compression running socks are special socks that go beyond the classic purpose of comfort during running, like regular running socks. In addition to the comfort and protection of the foot from rubbing, they also protect you from cramps. But quality compression socks often cost $40-100, so most runners won’t have many pairs of these socks in their closet. But they will have 1-3 pairs to wear for recovery or longer runs. The rest of the socks will be regular running socks.
I suggest you also read this comprehensive post where I detail how I choose good quality running socks and what are the important factors to look for when choosing good quality running socks.
Why do people wear long socks for running?
People who wear long socks while running tend to wear compression socks, which speed up blood flow during running. Compression socks prevent blood from accumulating in the legs by pushing the blood from the bottom up. This keeps your legs fresh for longer and reduces cramps.
Compression stockings reach up to the knees to cover the entire area of the calf muscles where blood stoppage and cramps are most common. The socks speed up blood flow from the ankles to the heart by using a special knitting technique at the ankles that push the blood upwards.
Compression socks also help in cold weather. Not only because they are long and cover almost half of the leg. But also because they increase blood circulation from the ankle up the body while running. The increased blood circulation maintains our body temperature, while the cold outside temperatures reduce it. I recommend you read more about how to keep your feet warm in cold and rainy weather.
Do you wear compression socks during or after running?
Compression socks can be worn during and after running. They protect your legs and reduce cramps during running. Wearing compression socks after running speeds up recovery so your legs are rested, and legs are less sore, and ready for new training sessions.
Two things can cause leg soreness after training:
- if you have started running or exercising after a long period of inactivity, your legs may be sore because micro tears have formed in the muscles.
- Micro-tears can also occur if you have been exercising or running regularly but suddenly increased the intensity or did not spend enough time recovering.
Experts such as Brad Schoenfeld, Ph.D., C.S.C.S., recommend gradually increasing exercise intensity. Runners are advised not to exceed their weekly running distance by more than 10%. So if you ran 30 kilometers (18 miles) in the previous week, don’t run more than 33 kilometers (20 miles) in the following week.
The worst thing you can do when you have pain in your legs is to lie on the couch and do nothing. The best way to get over leg pain is to do light exercise to get the blood flowing through your body (swimming, walking, cycling).
You can also use various recovery tools, such as compression socks, which speed up blood flow through the body, reducing leg pain and speeding up recovery after a hard workout. Here are some more tools to help you recover from a tough workout:
Compression socks have many benefits for leg recovery, but there can also be negative effects that you need to be aware of. Such effects are less common, but they can still happen. Running socks can also be reused after wearing them, as I proved in this post, which you can read here.
What are the negative effects of compression socks?
Skin changes, irritated skin, and redness can occur when wearing compression stockings. These problems can occur if your compression stockings do not fit properly, if you wear them for too long or if you are allergic to the material of compression stockings.
Based on this article, I have found that compression stockings are divided into three main types:
- graduated compression stockings
- anti-embolism stockings
- nonmedical support hosiery
Graduated compression stockings are socks prescribed by a doctor because they must fit the leg precisely in width and length. Most compression stockings extend from the ankle to the knee. At the ankle, the stockings are tightest and slowly loosen higher up towards the knee.
Anti-embolism stockings work similarly to graduated compression stockings by being more compressive at the ankle and slowly loosening towards the knee. These types of stockings are more suitable for those who are not mobile.
Nonmedical support hosiery is socks that do not require a doctor’s prescription and are generally less tight than those of the medical kind. This compression sock also includes running compression socks, which can be bought online. Their primary purpose is to relieve muscle soreness in those of us who do not have any major health problems with our legs that would require a doctor to prescribe medical compression stockings.
How tight should a compression sock be?
Compression socks must be just the right fit and not interfere with wearing. Compression stockings have certain compression level standards, of which 20-30 mmHg is the most appropriate level for most users who do not need compression stockings for medical use.
For those who need compression stockings to correct a medical problem, you should speak to your doctor, who will prescribe suitable compression stockings for you. Compression stockings with a level of 20-30 mmHg are the most common for everyday use when running. Other levels that are most common are:
- 8-15 mmHg (mild)
- 15-20 mmHg (medium),
- 20-30 mmHg (firm),
- 30-40 mmHg (extra firm) and
- 40-50 mmHg.
Best Compression Running Socks to buy
Compression running socks also have an impact on leg health during running and recovery. Compression socks from the most recognized brands will have the greatest recovery effect. These are my suggestions for buying compression running socks:
1. Physix Gear Sport Compression Socks – Best price
Physix Gear Sport Compression Socks are among the most popular compression socks on Amazon. This is mainly due to their price combined with their quality. This product already has more than 67,000 positive user reviews. The socks are designed for use during and after exercise and come in various color combinations with black. They are a great choice for your first pair of compression socks.
Fabric type: 70% Nylon, 30% Spandex
Compression level: 20 to 30 mmHg
Size: S to XXL
Ratings: 4.5 of 81,500+ ratings
Helpful review: “I dealt with a blood clot for the first time and was advised to start wearing these as I am on my feet all day everyday at work. So I bought these to try and I will never go back! My feet don’t hurt as much when I get home and I haven’t had a single issue with blood clots since I started wearing them. They have amazing compression yet they are so comfortable and they don’t make my feet stink worse from not being able to breathe in them which is a blessing since I already wear steel toe boots at work! I have also noticed that not only is the fatigue in my legs after work better but I don’t have issues with the swelling anymore either. Takes a few tries to figure out the best way to get them on without struggling but once you do you won’t want to go back. I originally bought 2 pairs to try I now have 5 and have ordered even more so I don’t ever go without!“
2. CEP Running Compression Ultralight – Best Race socks
CEP is a brand of compression socks that is very popular among professional and recreational athletes who take their sport seriously. They are suitable for wearing during and after exercise. This model has Ultralight in its name, which is also noticeable when wearing them, as we do not have the feeling of wearing them. Their lightness also makes them suitable for wearing in hot weather.
Fabric type: 60% Polyamide (Nylon), 25% Elastane, 15% Polypropylene
Compression level: 20-30mmHg
Size: 3, 4 and 5
Ratings: 4.4 of 210+ ratings
Helpful review: “I purchased two pairs of these and one pair of another brand, made in Italy. These CEP socks are head and shoulders above the Italian ones. I wear these socks because my doctor directed me to do so as part of a treatment for a blood clot in my lower leg. The level of compression is quite “strong”, they appear to very well made, even to the point of the manufacturer specifying which sock is for the left foot and which for the right. I beg to differ with those reviewers who say these are easy to put on and take off: they certainly are _not_ for me and if they are so easy to get on and off why are there dozens of videos on YouTube suggesting/describing ways of doing so? The suggestion to wear rubber gloves (simple Rubber Maid dishwashing gloves work just fine) is one I have followed and I find them infinitely easier to get on and off using these rubber gloves. Also, I find them easier to get on than to get off and, the more I wear them, the more I got the hang of getting them on and off. After the first time doing so, I was totally discouraged and annoyed that I was now going to have to add this hassle to my daily routine. Within a week or so, however, I began to get the hang of it and now it’s not all that much of a bother.“
3. Feetures Graduated Compression Light Cushion Knee High – Super Soft and Comfortable
Lightweight compression running socks suitable for men and women. Many will like the fact that they are not so tight, as they have a compression level of 15-20 mmHg, allowing these socks to be worn comfortably throughout the day.
Fabric Type: 87% Nylon, 13% Spandex
Compression level: 15-20 mmHg
Size: S to XL
Ratings: 4.6 of 135+ ratings
Helpful review: “I feel obligated to review this very nice support hose. It is made of the best fabric and it really gives excellent support if you start using it before popped out veins. My daughter uses it as a preventive since both my Mom and I have varicose veins. She wears the stockings nearly every day to prevent swelling of her left leg. It really works.
As far as I am concerned, I have many small veins around my ankle area from skiing and it feels really good support there. I also have a popping vein just about at behind my right knee that falls right above the upper part of this support stocking. That is where I really need the support.
I honestly think this is a fine product, but I will explore the brand called Lily Trotters that my daughter thinks might work on account of being softer. My experience was kind of hilarious to the point that my husband suggested asking if there is a zippered version to this support stocking.
I really wish you the best and I have seen my daughter wear these support stockings everyday and they work splendidly for her.“
4. 2XU unisex-adult Recovery Compression Sock – Best Post Recovery Socks
Fabric type: 78% nylon, 13% cotton, 9% Lycra®
Compression level: 28 to 33 mmHg
Size: S to L
Ratings: 4.5 of 40+ ratings
These compression socks have graduated compression that promotes blood flow from the ankles up throughout the body. These socks are made to be worn after a hard workout. The major part of the material composition is nylon, which absorbs sweat and breathes well. The smaller part is cotton, which adds to the comfort of the sock.