The Benefits of Compression Socks for Runners: Why Every Runner Should Own a Pair

The Benefits of Compression Socks for Runners: Why Every Runner Should Own a Pair

Whether you’re a competitive runner or merely go for a run occasionally, you can reduce pain and leg swelling by putting on a pair of compression socks before you hit the streets. In fact, compression socks for runners are one of the best ways to ensure that your feet stay in good shape, regardless of how fast and long you run for. 

What Are Compression Socks, and How Do They Work?

Compression socks serve as stretchable stockings that place a gentle amount of pressure on your calves and over your ankles. They feel tighter than normal socks, but this pressure also feels nice. Wearing these socks can provide relief from a number of different conditions, including: 

  • Varicose veins 

  • Edema 

  • Deep vein thrombosis 

  • Phlebitis 

  • Venous insufficiency 

  • Lymphedema 

Targeted compression socks are clinically proven to help treat any of the above conditions. When you choose these socks, your feet and lower legs will be treated to tighter compression on your ligaments and joints, which provides protection and added stability. At the same time, they’ll exert less pressure on other regions of your leg, thereby enabling free muscle function as you run. You’ll also benefit from improved circulation. 

Key Benefits of Compression Socks for Runners

Five key benefits are offered each time you wear a pair of compression socks. Let’s examine each one more closely. 

Improved Circulation 

Performance compression socks improve your circulation and promote healthy blood flow. They achieve this through applying a gentle amount of pressure to your legs. In turn, your blood is better able to move toward the heart. 

Your body benefits from better circulation because it can improve running performance. Furthermore, by ensuring the delivery of necessary nutrients and oxygen to your working muscles, you’ll experience less fatigue and a faster recovery.  

Reduced Muscle Fatigue

Speaking of reduced muscle fatigue, this is an example of the power of targeted compression. Your muscles will be stabilized, thereby enabling enhanced endurance. Proper circulation is the best way to reduce muscle fatigue, and it’ll also help reduce soreness after your run is done. 

Injury Prevention

By improving blood flow, compression socks for running will also reduce your risk of cramps and shin splints. How does this work? Compression socks can: 

  • Improve blood circulation 

  • Prevent muscle fatigue 

  • Reduce lactic acid buildup

  • Minimize swelling to your lower legs 

Through this process, you’ll experience a dramatic reduction in shin splints, cramping, and pain. Keep in mind that it’s vital to wear compression socks whenever you’re training. Choosing not to put them on at times will put you at risk of suffering shin splints, cramps, pain, etc. By choosing to wear them whenever you run, your feet and lower legs will experience the many benefits of compression socks, including injury prevention.

Enhanced Recovery

Once your run is over, you might be tempted to remove your circulation socks. However, leaving them on is your best bet to help with swelling, recovery, and muscle soreness. After all, they’ll improve your circulation, which helps eliminate waste products such as lactic acid. Your endurance will improve, and your muscles will feel less sore. Ultimately, wearing compression socks post-run helps you recover more quickly. 

Improved Running Performance

Again, boosting oxygen delivery to blood flow prevents excessive buildup of lactic acid. Without lactic acid, your muscles will feel less fatigued. As a result, you’ll feel more energy, which improves your endurance and can even provide a faster running time. 

As you can see, it’s critical to prevent lactic acid from building up. By doing this one thing, you can transform yourself from a middle of the pack runner into a truly competitive force. It won’t happen immediately, of course, but give it some time, and you’ll begin to experience the many benefits of wearing compression socks. 

When and How to Use Compression Socks  

If you only wear compression socks while running, you’re not receiving all their special benefits. Instead, consider wearing them when you’re: 

  • Running

  • Post-run

  • Traveling 

Remember, wearing compression socks while you run will add much-needed support to your ligaments and joints. Wearing them after you run is also a wise idea for their many recovery benefits. 

Traveling is another good time to put on a pair of compression socks. This technique should definitely be employed if you’re in a plane, car, or train for four hours or more. There are many reasons to do so, but the top consideration should be reducing your risk of blood clots. Other benefits include: 

  • Improved circulation 

  • Reduced pain, swelling, and discomfort 

Wearing compression socks means you’ll arrive at your destination feeling less fatigued. Keep in mind that it’s also a good idea to do some in-seat exercises such as neck and shoulder rolls, foot flexes, ankle circles, and knee lifts. Additionally, consider taking frequent walks around the cabin. If you combine compression socks with light exercise, you’ll be able to hit the ground running upon arrival. 

How to Choose the Best Running Compression Socks

If you’re looking for the best compression socks for athletes, it’s important to take a look at the level of compression they provide, plus their material and fit. To begin, let’s take a closer look at the levels of compression that are available.  

  • Mild – 15-20 mmHg

  • Moderate – 20-30 mmHg

  • Firm – 30-40 mmHg

  • Extra Firm – 40-50 mmHg

What exactly do these different levels mean? Well, mild compression is suitable to wear on a daily basis. Moderate compression is best if you’re treating varicose veins and/or moderate swelling. Firm compression is intended to help treat conditions that are more serious such as lymphedema. Finally, extra firm compression should only be used to treat extremely severe conditions. In other words, don’t choose extra firm socks for mild or moderate usage. 

The material you choose will play a major role in the durability, comfort, and overall functionality of compression socks. Pay attention to the label to ensure you select a pair made out of a blend of synthetic materials. The most common synthetics to look for include spandex, nylon, and polyester. Keep in mind that spandex may also be referred to as elastane or lycra. 

Another important point of selecting the right pair of compression socks is ensuring they include moisture-wicking materials. For example, if you choose merino wool, you’ll be able to wear them comfortably in a variety of humidity levels and temperatures. Of course, choosing socks with more nylon in them offers enhanced stretchability and softness. 

It’s also vital to make sure you get a good fit. Measure your ankle and calf, then refer to the manufacturer’s size chart. The last thing you want to do with compression socks is guess your size. Make sure that your socks provide a snug fit but also ensure they don’t cut off your circulation. 

Other important factors to consider when you’re looking for the best running compression socks include features and graduated compression for enhanced recovery. 

Features to look for include: 

  • Natural softness and breathability 

  • Comfort welt top 

  • Seamless toe 

  • Infrared technology 

  • Mesh venting to improve air flow 

  • Expanded heel pocket 

  • Cushion footbed for impact protection 

  • Moisture control

Common Myths About Compression Socks

Compression socks work great for your feet and lower legs. Unfortunately, there are some common myths that might prevent you from purchasing a pair. 

"Compression socks are only for older people."

This is probably the most pervasive myth. It most likely comes from compression socks’ ability to help people with varicose veins, diabetes, and deep vein thrombosis. Yet there are many other people who wear them such as athletes, pilots, travelers, pregnant women, patients who are recovering from surgery, and employees who must stand all day. 

"They don’t actually improve performance."

One study took insufficiently active adults and had them wear compression socks while doing a graded maximal treadmill test. Just as expected, even those who don’t work out regularly experienced a boost from wearing compression socks. In fact, the 48-hour recovery rate was drastically better than it was for those who didn’t wear special socks. 

How much is ‘drastically,’ you might ask? They felt 40.3 – 61.4% percent better than their non-compression sock wearing peers. Compression socks have been clinically proven to improve athletic performance, regardless of how often the wearer works out. 

Recapping the Benefits of Compression Socks

Compression socks are suitable for any athlete who wishes to improve their overall performance. Benefits include: 

  • Pain relief 

  • Boosted circulation 

  • Prevents blood clots 

  • Reduces swelling 

  • Boosts oxygen flow 

  • Reduce lactic acid levels 

  • Faster recovery 

  • Improved clearance of waste products from the legs 

If you want to achieve your fastest running time without suffering from things such as pain, cramps, shin splints, etc., then compression socks are for you. Athletes such as baseball players wear them in every game, which really tells you how beneficial they are.

 

Improve Your Running with TRUEENERGY® Socks 

TRUEENERGY® offers compression socks with built-in infrared technology. When your natural body heat combines with this technology, it speeds up your healing, boosts your circulation, and drives cellular regeneration. Buy a pair of targeted compression socks from TRUEENERGY® today to boost your running performance!



Back to Blogs