If you have ever had sore calves either during or after a race. One of the most common suggestions you will receive is, “have you tried compression socks?” And while a lot of people wear them not every one truly understands why. So today we are going to break down the question, why do runners wear compression socks and the benefits they offer.
Key Takeaways:
- Runners wear compression socks to reduce swelling, soreness, and cramping in their calves during and after races.
- Compression socks help reduce swelling by promoting proper blood flow and preventing excessive blood pooling.
- Improved blood flow and oxygen delivery aid in muscle repair, reducing soreness and cramping.
- It’s recommended to try compression socks for running, starting with recovery, as long as they are not too tight.
- When choosing compression socks, consider compression levels, running needs, fabric material, size, graduated compression, cushioning, and compression zones.
What are Compressions Socks
Compression socks, pioneered by Conrad Jobst in the 1950s to address varicose veins, have evolved from their original medical beige knee-highs with no toes. These socks, which were initially clinical in appearance and function, now come in diverse sizes, styles, colors, and fabrics, reflecting personal tastes. While they are still recommended for medical conditions like varicose veins, deep vein thrombosis, and diabetes, their advantages extend to pregnant women, professionals on their feet all day, bedridden patients, and the elderly. Runners have also embraced compression socks, using them during training and recovery to enhance performance and expedite recuperation, marking a growing trend among athletes.
Why do runners wear compression socks?
The short answer to the question is that runners wear compression socks to reduce swelling, soreness, and cramping. Now let’s break down how compression socks work and why you should or shouldn’t try them.
Reduced Swelling
One of the most important reasons runners wear compression socks is to reduce swelling. The calves are one of the first parts of the legs that start to go on runners during heavy exertion. And the body’s response to this is to send more blood to help in recovery. The down side to this is that too much blood swelling around the injury doesn’t allow for proper blood flow, reducing the effectiveness for recovery, and allowing lactic acid build up. So compressions around this area allows for just the right amount to aid in recovery.
Reduced Soreness and Cramping
These two are directly related to getting blood into and out of the targeted area effectively. As explained above. This combination of increased blood flow along with a consistent flow of new blood (and more importantly the oxygen it carries) aids in muscle repair. Helping flush out lactic acid which is one of the main causes or soreness and muscle cramping.
Should I try Compression Socks
Yes! There is no reason not to try some compression socks for either in the race of recovery. There is really no downside as long as you don’t get something way too tight. Starting with wearing them for recovery. This is a great way to get used to wearing them. And deciding on the right amount of compression for you.
Remember that compression wear should be snug but not uncomfortably tight. If you feel tingling or a cold feeling in your limbs, take the compressions off immediately.
How to Choose Running Compression Socks
There are two ways you can go with compression gear. You go with cheaper brands that work but will lose their compressions over a few washes. Or you can go a little more high end with something that will last longer. When it comes to socks I like to go with quality, knowing how important they are when it comes to keeping your feet healthy when racking up a lot miles.
How to Choose Compressions Socks
Understand Compression Levels
Compression socks come in different levels of compression, typically measured in millimeters of mercury (mmHg). The level of compression you need depends on your specific needs:
- Light Compression (8-15mmHg): Light compression provides gentle pressure to support circulation and reduce swelling in the legs.
- Mild Compression (15-20 mmHg): Suitable for mild swelling and discomfort, or as a preventive measure.
- Moderate Compression (20-30 mmHg): Ideal for runners seeking muscle support and improved circulation.
- Firm or High Compression (30-40 mmHg or higher): Reserved for medical conditions and severe swelling. Consult a healthcare professional before using high-compression socks for running.
Determine Your Running Needs
Consider your running style, distance, and any specific issues you may have. Compression socks can help with muscle fatigue, shin splints, and overall endurance. If you have specific concerns, choose socks designed to address them.
Fabric Material
Look for compression socks made from moisture-wicking, breathable materials like nylon, spandex, or a blend of these. Moisture-wicking fabrics will keep your feet dry and reduce the risk of blisters.
- Nylon: Durable and maintains compression.
- Spandex (Elastane): Provides elasticity and a snug fit.
- Moisture-Wicking Fabrics: Keep feet dry and prevent sweating.
- Breathable Design: Allows for air circulation.
- Optional Cotton or Wool: Adds comfort and insulation.
- Silver/Copper-Infused Fabrics: Promote antimicrobial properties and reduce odors.
Size and Fit
Proper sizing is crucial for compression socks to work effectively. Refer to the manufacturer’s sizing chart, which typically considers your calf circumference, ankle size, and shoe size. A snug fit is important, but they should not be too tight to cause discomfort or restrict circulation.
Length: Compression socks come in various lengths, including ankle-high, calf-high, and knee-high. The length you choose depends on your personal preference, running conditions, and the level of compression required.
Graduated Compression
Look for socks with graduated compression, which is tighter at the ankle and gradually decreases in pressure up the calf. This design promotes blood circulation and reduces the risk of discomfort.
Cushioning and Padding
Some compression running socks have extra cushioning and padding in high-impact areas, such as the heel and the ball of the foot. If you prefer extra comfort, opt for socks with additional cushioning.
Compression Zones
Check if the socks have specific compression zones targeting the calves, arches, or Achilles tendon. These features can provide extra support and comfort where needed.
Conclusion
the benefits of wearing compression socks for runners are clear: they reduce swelling, alleviate soreness, and prevent cramping by optimizing blood flow and oxygen delivery to muscles. Whether you’re looking to enhance your race performance or aid in post-run recovery, trying compression socks is a sensible choice, provided they fit comfortably. Remember to invest in quality compression gear for lasting support and healthier feet. So, if you’ve ever wondered why runners wear compression socks, now you know—they’re an essential tool in the pursuit of peak performance and well-being.
If you have a favorite pair of compression running socks, let us know in the comments below!
FAQs
What are runner’s compression socks, and how do they work?
Runner’s compression socks are specially designed socks that provide graduated compression to the legs. They work by applying pressure to the muscles, which can help improve blood circulation and reduce muscle fatigue during and after a run.
What are the benefits of wearing compression socks for runners?
Compression socks for runners can help reduce muscle soreness, improve oxygen delivery to muscles, enhance recovery, and minimize the risk of swelling and cramps. They can also aid in reducing the risk of deep vein thrombosis (DVT) during long runs or races.
When should I wear compression socks as a runner?
Compression socks can be worn during a run to reduce muscle vibration and fatigue, or post-run to aid in recovery. They are particularly useful for long-distance runs, marathons, and ultra-marathons, and for runners who experience shin splints or calf issues.
How do I choose the right compression level for my socks?
Compression levels are typically measured in millimeters of mercury (mmHg). For runners, a compression level of 15-20 mmHg is commonly recommended. However, consult with a healthcare professional to determine the best compression level for your specific needs.
Can compression socks prevent or treat running injuries?
While compression socks can help reduce the risk of some injuries, such as shin splints and muscle cramps, they are not a guaranteed solution. Proper training, form, and other preventive measures are essential in injury prevention.
Are there any situations when I should not wear compression socks as a runner?
Compression socks may not be suitable for individuals with certain medical conditions, such as arterial disorders. It’s important to consult with a healthcare professional before using compression socks, especially if you have pre-existing health concerns.
How should I care for and clean my compression socks?
Follow the manufacturer’s care instructions, but generally, it’s best to hand wash your compression socks in cold water and let them air dry. Avoid using bleach or fabric softeners, as they can damage the elastic fibers.