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Running Compression Socks: Fad or Essential?
What are compression socks for and is it time for you to get a pair? Learn all about the benefits of using compression socks and how it can beef up your everyday and competitive running gear.
When you start taking running seriously, it’s going to be hard not to come across compression socks. It’s mentioned a lot in running tips and you might notice your fellow runners using them. During races, it’s not unusual to see most participants sporting this type of gear.
If you ask top athletes, they’re most likely going to tell you that compression socks or sleeves have taken their running game to a whole new level. Countless runners have reported that by using compression socks, they get injured less often, they recover much quicker, and their performance has reached new heights.
But are running compression socks really worth all that hype? Is there actual research that can back up what these runners are saying? That’s what you’re going to find out in this post.
How do compression socks differ from ordinary socks?
Compression socks look a lot like normal knee-high socks. On the other hand, compression sleeves start at the ankle and end just below the knee. Both, however, are a bit snugger than ordinary socks because they are intended to compress your legs.
How can I benefit from wearing compression socks for running?
Optimizes the oxygen cycle
Make no mistake: compression socks for runners are not just socks that are a little too tight. They’re a bit more sophisticated than that. They provide graduated compression, which means that they’re looser towards the knee and tighter towards the ankle. Why were they designed this way?
This graduated compression helps combat the effects of gravity in your legs. As an effect, your blood gets funneled back to your heart much quicker. The tightness creates a specific pressure that basically squeezes up your leg fluid with every step. Because the oxygen cycle is hastened, you get more nutrients to the muscle group that needs it the most as you run.
Reduces muscle soreness
The culprit of muscle soreness is lactic acid. Your body could produce more amounts of this waste product when you overwork your muscles. Because of poor or unaided blood circulation, you increase your chances of building up lactic acid in your leg muscles, which is why you feel like you can barely stand the day after a long running session.
As mentioned above, compression socks constrict your veins. Now, think of a pipe with water running through it. What would happen if you make that pipe narrower? The velocity of the water increases. The very same principle can be applied to your veins.
When your veins are constricted, the faster the oxygenated blood and lactic acid leaves your legs and makes their way to your heart. When these elements don’t linger in your legs for too long, you’re not going to get as sore after you run.
Decreases swelling and cramping
When your leg muscles are tightly contained, you minimize excess movement in them. What does this mean for a runner? Running takes considerable effort. When you wear compression socks, you’re not going to have to exert as much effort and you won’t have to tire your legs out more than necessary. This means that you’re not going to be using as much muscle, which greatly eases the feeling of fatigue. A lot of athletes swear that compression socks help them go on longer runs because they don’t tire out as easily.
Swelling is another thing that runners are very familiar with. If you run regularly, your feet, ankles, and legs could get swollen because of fluid buildup. Compression socks essentially minimizes the room for this excess liquid, which causes the swelling.
Are there studies that prove the efficacy of compression socks for runners?
Yes, there are studies that show how athletes who wear compression socks for 48 hours after running a marathon recovered much quicker than those who didn't. Another study indicates that in fact, wearing compression socks has positive effects on blood flow and volume.
How to choose compression socks. What size should I get?
People who haven’t tried compression socks are mostly worried about sizing, which makes sense. You don’t want to wear socks that are too tight because it might cause bruising. Before you shop for your first pair, make sure you get your tape measure out and measure your calves and ankles to find the right fit.
Will I be a better runner if I wear running compression socks?
Pulling on a pair of running compression socks isn’t automatically going to make you a better runner. However, having them handy will help you recover from a particularly difficult run and power through the last leg of a long race. At the end of the day, compression socks are a great running accessory. You will still need to practice healthy running habits and consult with a medical professional to deal with recurring leg pain.
Athletic Compression Socks Review
There are many compression brands in the market, but a few stand out above the rest. As a new company, we’re always asked how we compare with the bigger brands. We’ve done our homework and know that we’re up against some great companies.
Most people think we’re not supposed to talk about the competition, but who says we have to be like everyone else? Our rebellious spirit drives us to do things differently and we’re definitely not afraid to challenge the status quo.
Here’s a list of five well-known compression brands:
CEP Compression
Remember when Meb Keflezighi won the 2014 Boston Marathon? He did so wearing CEP compression socks. Imagine all the buzz that created for CEP! CEP is a sports brand of medi GmbH & Co. KG, with their head office in Germany. Besides Meb, CEP sponsors a few other high profile athletes, including Josh Cox and Andy Potts.
The CEP Compression Run 2.0 Socks worn by Meb have a compression rating of 20–30 mmHg and retail for $60 per pair.
PRO Compression
The PRO Compression Marathon socks are quite popular and come in a variety of colors. These socks are priced at $50 per pair and have a compression rating of 22–26 mmHg. Aside from socks, PRO Compression sells other compression gear such as sleeves, leggings and tights.
Sigvaris
Sigvaris is a Swiss company with over 1400 employees around the world. They started making medical compression stockings in 1958 and expanded to the sports line in 2009. The Sigvaris Sports Performance Compression socks are priced at $70 and with a compression rating of 20–30 mmHg.
Zensah
The name “Zensah” is based on the Italian word “Senza” which means to be “without”. The Zensah Tech+ Compression Socks have a 15–20 mmHg rating and sell for $50 per pair. Zensah also sells other compression products such as sleeves, shirts and tights.
2XU
2XU is a multinational corporation based in Australia. They sell a range of compression products that include socks, sleeves, shirts and tights. The 2XU Performance Run Compression Socks have a compression rating of 25–30 mmHg and retail for $50. Cait Snow, Ricky James and Ted Ligety are a few of the professional athletes sponsored by 2XU.
These are just a few of the more popular compression brands in the market. The key to finding the right pair of athletic compression socks is knowing how much compression support you need, as well as your ankle and calf circumference for proper sizing.