![]() The numbers listed should give you a rough idea. Some studies have shown 20 mmHg to be the ideal amount of pressure for at-rest recovery, though you might want to experiment to find out what’s most comfortable for you. Some compression sock brands don’t share their mmHg numbers, as outside factors like how the sock fits can cause the number to vary a bit. Most running compression socks fall into the mild to firm range the RX range is reserved for serious medical problems, like blood clots. How Is Compression Measured?īecause compression socks are considered medical-grade devices, standardized pressure levels can be measured on an mmHg scale, or “millimeters of Mercury.” The scale is as follows: Mild (8–15 mmHg), Medium (15–20 mmHg), Firm (20–30 mmHg), Extra Firm (30–40 mmHg), and RX (40–50 mmHg). “You will not run well if the stockings are uncomfortable,” says Dr. The benefits of compression socks skin#If your compression socks are so tight they’re digging into your skin and causing discomfort, size up-the feeling should be one of having your legs supported, not constricted. And most aren’t designed to be as firm as with medical-grade models. Not all sports socks have gradient compression-many of them apply a more even level of pressure around the lower leg. This has the effect of pushing blood flow and circulation up the leg and preventing swelling at the ankle. How Does Gradient Compression Work?Ĭompression socks that boast “gradient compression” qualities apply a controlled amount of pressure at the ankle that gradually decreases up the leg, as opposed to a steady level of compression throughout. Of course, pregnant women, nurses, and other people who stand all day could have told you that-many wear compression socks to ease the swelling in their feet and keep their legs from getting tired and achy. Other studies agree compression socks can reduce muscle pain, damage, and inflammation by improving your blood flow. One study from 2015 in the Journal of Strength and Conditioning Research found that wearing compression socks for 48 hours after a marathon improved performance by 2.6 percent on a treadmill test two weeks later-indicating that the runners wearing the socks had recovered faster. Where compression gear does show significant exercise benefits is with regard to recovery. In other words, if you think they’ll improve your running, they might, in fact, actually improve your running. A 2020 scientific review of the sports-related effects of wearing compression socks found that wearing them “during exercise improved performance in a small number of studies.” However, that research was limited in size and survey group for the most part, studies have concluded that the socks don’t have a significant influence on run performance, though there might be some placebo-effect improvements. Over the years, a number of clinical studies have been conducted to determine whether compression socks and clothing have an effect on running performance and recovery, as sock-makers have claimed. This is why you’ll find medical-grade compression socks with very firm gradient compression, which work to keep fluid and blood circulating from the legs. For those with more serious circulation problems, aching and swelling is common, and varicose veins can form. “However, prolonged standing or sitting may evoke mild dysfunction in venous return” and disrupt the process. Tonnessen says this flow is normal for most healthy adults. ![]() That’s because they can “help augment venous and lymphatic return in the legs,” which are “the primary vascular systems that return fluid and blood from the lower legs,” says vascular surgeon and runner Dr. In the medical world, compression socks have proven function when it comes to aching and swelling in the legs. How Do Compression Socks Work-And Do They, Really? Here are a few other things to keep in mind when you’re shopping for compression socks. Beyond that, there’s a world of choice between different socks and how much compression they offer, what kind of performance fabrics are used, antimicrobial and wicking properties, breathability, and cushioning. Some socks are designed to be worn during running, others are for the hours and even days after your big event, and still others are for medical uses beyond sport, like battling edema, varicose veins, and Deep Vein Thrombosis (we recommend sticking to the running-specific models, unless you’ve been diagnosed with these). ![]() ![]() Aside from the sensation of your legs being drawn into a cozy, supportive hug-almost like a weighted blanket for your active muscles-the compression can actually improve blood flow, which might even give your legs an energized sensation. The benefits of compression socks pro#Compression socks don’t just look pro as heck-they can also boast post-race performance and recovery benefits. ![]()
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