The Best Compression Socks For Running

Compression socks have become a popular piece of gear due to their many benefits. From stimulating blood flow in your lowermost extremities, which can help reduce injury, swelling or fatigue, to preventing varicose veins, compression socks have been developed to fit the needs of athletes and sedentary people alike. Runners can specifically find a great benefit in using knee-high compression socks when they run, whether it be in an indoor or outdoor setting.

“Compression socks help keep blood from pooling in the lower limbs,” says fitness expert Stephanie Mansour. “They keep your legs from getting achy and tired, and help to reduce swelling in your legs, ankles and feet. For runners in particular, this can actually help improve athletic performance because the socks improve circulation and improve blood flow. This increases the oxygen that gets to the muscles, and can help reduce muscle soreness during a run and also after a run.”

Running outside can range from trodding along on the hot sidewalks and roadways to hitting the trails and getting out in nature. In the case of the hot pavement, especially in the summer months when the temperature is at its highest, the compressive support of a good pair of compression socks can help prevent cramping while you’re out on the run. If the trails are more your speed, the same benefit of compression will be helping your muscles stay warm and loose, but they also help protect your shins and calves from any errant branches or thorns that want to scratch you as you pass by.

Compression socks have a range in compression that is measured in mmHg, which is a pressure reading similar to how you would read an old-school mercury thermometer. The pressure range you will find in most athletic compression socks will likely be in the range of 15-30mmHg, where the higher number is providing more pressure to your feet and legs. Higher compression ratings, like the ones closer to 30mmHg, will have a noticeably tighter feel which comes through as a benefit when your feet hit the ground and the socks help in the shock absorption that your legs normally take on. This lower shock absorption and more compressed muscles are key factors in reducing swelling and fatigue in your lower leg.

A good pair of compression socks should fit your feet and calves well. Many companies have a range of sizes that are based on your shoe size and even your calf circumference. Choosing the right size for your feet is the first step in getting a pair of compression socks that will be the most effective for running and other forms of exercise.

“They should feel snug but not so tight that they hurt,” says Mansour.

Compression socks are worn at times when you might producing sweat as well, so a good set of compression socks should be breathable and moisture-wicking so you can get to the level of intensity you need without worrying about blisters forming.

Compression socks even come in a lot of fun colors that will look good when you’re wearing them, which is a big step from the early days of compression sleeves that would have been prescribed by a doctor or physical trainer and naturally looked like a medical device rather than a piece of athletic gear.

• Be sure to find the sizing chart on any pair of compression socks you’re viewing to ensure you get the one that is ideal for your body.
• Check out the designs and colors offered by each product. Patterns can be as fun as an argyle print or as simplistic as a solid black sock.
• Try wearing the compression socks even when you’re not exercising. They have similarly great benefits for times where you’re sitting for extended periods of time and they’re especially useful for long flights when blood flow is reduced to your legs due to the combination of sitting and being at high altitudes.
• Always keep an eye on how many pairs come in each pack as there are some great multi-packs that can bring the cost per pair down to a great value.