How Compression Socks Can Benefit Your Workouts and Recovery
Supercharge Your Training and Recover Faster With the Right Compression Socks
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It’s OK to admit it: You’ve probably long assumed compression socks are only for long flights, pregnant people, or the elderly. But what if we were to tell you that numerous pro athletes use them to enhance their workout performance and recovery?
According to physical therapists, the compression offered by these socks supports your vascular system, enabling blood to flow back to your heart more easily and improving oxygen flow throughout your body. Some sports medicine physicians even claim that compression socks help you recruit muscles more effectively.
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Here’s what to know about the many benefits of compression socks when it comes to exercise — plus, expert tips on finding the best compression socks to support your goals.
What Does Wearing Compression Socks Do?
“The veins and lymphatic system circulation in our legs rely on muscle activation to increase flow upstream to our heart,” explains Robbie Mann, PT, DPT, Mideast Regional Director at FYZICAL East Asheville. “Compression socks increase circulation to your feet and legs by compressing muscles, skin, and fat closer to the capillaries, small blood vessels, to optimize oxygenated blood into your tissue while removing deoxygenated blood and cellular byproducts from your legs and feet.”
According to Mann, the pressure in these socks is graduated, with the most pressure being at the foot, and pressure decreasing higher up the ankle.
“Wearing them can also lower your chances of getting deep vein thrombosis, a kind of blood clot, and other circulation problems,” adds John Gallucci Jr., ATC, PT, DPT, CEO of JAG Physical Therapy.
Should You Wear Compression Socks While Working Out?
So, how do these benefits apply to exercise?
“During a workout, compression socks can help stabilize muscles and reduce muscle fatigue by improving blood flow,” says Stephen Sheehan, a certified personal trainer at BarBend.
Oxygen is key for muscle performance and tissue health, says Mann, and compression socks help to move oxygenated blood to your legs and feet.
“The more oxygen your muscles receive, the better they can perform in strength, power, and endurance,” he tells AskMen. “Compression socks speed recovery by helping to reduce inflammation and swelling, creating pressure to flush lymph and cellular waste products, like lactic acid, out of the body more quickly.”
Nicole Davis, a certified personal trainer and nutrition coach at Garage Gym Reviews, adds that during a workout, compression socks can help reduce muscle vibration and fatigue, which may improve endurance — especially during high-intensity training.
“Compression socks also prevent fluid buildup, which can decrease swelling, especially during activities that involve prolonged standing, running, or heavy lifting,” says Gallucci.
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By minimizing swelling and soreness, compression socks can help reduce downtime between workouts — which is a huge perk if you’re trying to build muscle fast.
How Long Should You Wear Compression Socks During or After Exercise?
When and how long you wear compression socks for depends on your goals and needs, according to Gallucci.
“You can wear them during your workout if you want extra support, especially for endurance activities,” says Davis.
If that’s the case, Mann advises slipping them on right before you start exercising, and leave them on for at least 2-3 hours after you finish.
“For the purposes of recovery, wearing them for a few hours post-workout — or even overnight — can help reduce soreness and swelling,” Davis adds.
If you’re dealing with that dreaded delayed onset muscle soreness (DOMS) after a workout, Sheehan suggests keeping them on throughout the day. This can be especially helpful if your job requires either sitting or being on your feet for long periods.
Who Cannot Use Compression Socks?
To be clear, compression socks aren’t for everyone.
“Too much compression on an already swollen area can damage the lymphatic system and worsen lymphedema,” says Mann. “Since compression socks help reduce swelling by pressurizing the fluid to leave the lower extremity, it can increase the strain on our heart.”
With that in mind, Sheehan and Davis say you should ask your doctor about using compression socks if you currently have any of the following:
- Lymphedema
- Heart or nerve problems
- Circulation disorders
- Open wounds or infections
“People with congestive heart failure, for example, might be at risk for complications with compression socks due to this extra fluid being forced back to the heart,” Mann adds.
On the other hand, someone with peripheral artery disease — a narrowing of the arteries that carry blood from the heart to other parts of the body — may need to avoid compression socks as the socks will restrict further blood flow to the area, explains Gallucci.
Best Compression Socks
Davis’ top tip is to look for compression socks with graduated pressure — rather than uniform pressure throughout.
“And find a compression level that's appropriate for your needs,” she adds. “Some compression socks also offer targeted compression zones for added muscle support as well.”
Davis also notes that it’s a good idea to seek out socks made with moisture-wicking and breathable fabric, especially if you’re planning to wear them during your workouts.
“Start with less compression and build your way up,” says Mann. “Reputable compression sock companies will label their product with the pressure level measured in millimeters of mercury (mmHg). Ideally, use a company with measurements at different parts of your foot and leg, rather than just small, medium, large, or shoe size, because shoe size and calf size could vary drastically.”
Above all, prioritize comfort.
Experts agree that compression socks should never feel too tight or restrictive, compromise your movement or worsen swelling.
Here are a few of our top picks, per expert guidance:
Bombas Men’s Performance Compression Socks
These socks come from one of Mann’s favorite brands, Bombas. They feature graduated compression, and they’re made with the company’s strongest level of compression (20-30mmHg) to support and energize your legs while relieving soreness. Thoughtful features like strategic zone cushioning, arch support, and airflow venting all ensure optimal comfort.
Mission Cool Compression Over-the-Calf Socks
With gentle compression, these are a great starter pick for anyone who’s new to wearing compression socks. They’re also crafted with moisture-wicking, cooling yarns to transfer heat and keep you dry and comfortable throughout your sweat sesh.
Incrediwear Trek Socks
Another brand Mann trusts is Incrediwear. These socks were originally intended for outdoor activities like hiking and mountain biking, but can be used for any type of exercise. Between a breathable toe box, arch support, and strategically placed mesh for cooling purposes, these are well-equipped to keep you comfortable throughout your workout — and recovery.
Naboso Knee-High Recovery Socks
If you’re mainly looking for socks that’ll help optimize recovery, try these from another brand that comes highly recommended by Mann. Not only do they provide graduated compression to support leg and foot circulation, but they also have stimulating texture inside the socks to gently massage the foot muscles while you move around.
FIGS Compression Socks
“I like this brand’s price point and their variety,” says Gallucci. “They are not going to break the bank, and are good for athletes as well as people who work on their feet all day — such as physical therapists or nurses.” This particular pair features toe and heel padding for added comfort, and comes in dozens of different colors.
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