In case you missed my Instagram post a couple weeks ago, I was just selected to be a 2019 Pro Compression Ambassador! This is my first year as an ambassador, and at first, I thought that I wasn’t selected. I started to see my Instagram feed fill with lots of happy people, but I hadn’t received any notice. It made me a little sad, because I love my Pro Compression Socks, but only for a few hours because I finally received the email the next morning. Whew!
Can compression socks help #running performance and recovery? Learn some of the latest research and 5 excellent reasons for runners to wear them. Click To Tweet
5 Excellent Reasons to Wear Compression Socks or Sleeves
Wearing compression socks has been popular for a few years. Many runners swear by them. While there are definite benefits for many conditions, including swelling and circulation disorders such as varicose veins, deep vein thrombosis, and lymphedema, and to prevent post-surgical blood clots, the question whether compression socks or sleeves help with running performance or recovery is not as certain.
That being said, runners and other athletes can certainly derive many positive benefits from wearing compression socks. Here are five of the most noteworthy.
Recovery
In 2015, a controlled and randomized study was completed, and it found that following a marathon, the runners who used compression socks had better recovery compared to runners who used a placebo. Finally, solid, if not compelling evidence. Researchers did acknowledge that there could be a placebo effect caused by runners taking note of the tightness of their compression socks.
In this study, runners were measured two weeks before and two weeks after participating in a marathon by running to exhaustion on a treadmill. Time to exhaustion, maximum and average heart rates were recorded. The group who wore the compression socks had a 2.6% improvement while the placebo group had a 3.4% decrease in time to exhaustion.
Performance
The benefit of compression socks or sleeves on performance is less clear, though one study in 2011 found that runners wearing low to medium compression maintained greater leg power following endurance exercise, though there was no difference in their performance time.
Many runners feel that compression socks are beneficial and that positive mental effect may lead to better performance. Graduated compression does help with blood circulation and there is some evidence that it can help with lactate removal during exercise, which might translate to improved performance during endurance events.
Soreness
Compression socks have been shown to increase blood flow, which will help with the dispersal of lactic acid. This can lead to less soreness after exercise, as can the extra warmth provided by the compression socks or sleeves.
Injury
Compression is part of RICE, so using compression socks as part of an injury recovery plan can certainly be beneficial for lower leg injuries such as shin splints, calf strains, and Achilles tendonitis. Increased blood flow can also help speed up recovery. Just remember that compression should be part of an injury treatment plan that should include rest, ice, elevation, as well as possible changes in lifestyle, shoes, and training.
They look cool
Compression socks and sleeves come in a multitude of bright colors and patterns, so they dress up a running outfit like nothing else!
To recap, while wearing compression socks may or may not be a game changer, there is evidence that there are benefits for runners and other athletes, especially for recovery when worn for the first 48 hours following an event. As for during an endurance event, if you like them, wear them. If nothing else, you’ll look cool.
A Little about Graduated Compression
Pro Compression Socks provide true graduated compression. What does that mean? Basically, that means that there is more compression at the lower part of the sock, which lessens as it gets closer to the heart. This forces the blood upward, where there is more space. So while gravity is pulling the blood down, compression is pushing the blood up. And voila! You have increased blood flow!
Do you wear compression socks or sleeves? Do you think they improve your performance or recovery?
While I am a Pro Compression Ambassador I was not compensated for writing this post.
And Now It’s Time for the Running Coaches’ Corner!
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Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Meatless Monday with Sarah and Deborah
Meatless Monday with Annmarie and Dixya
Tuesdays on the Run with Marcia, Erika, and Patty
Inspire Me Monday with Janice
Wild Workout Wednesday with Annmarie, Jen, and Nicole
The Plant-Based Potluck Party with Deborah
The Running Coaches’ Corner with Rachel, Suz, Lora Marie, and Me!
Friday 5 2.0 with Rachel and Lacey and Meranda
A few years back I used to get lots of shin pain and they were really helpful. Now I use them for warmth occasionally. Thanks for the linkup
Lol to the last one! Also great for race prep, especially if you are traveling!
I like them for recovery, not for running. For some reason, I’m really uncomfortable running in compression socks. It’s too bad because I do like the way they look! LOL!
I did read somewhere that with calf sleeves, there is the risk of DVTs due to pooling of blood in the calves/feet and decreased venous return. I don’t think it’s ever been proven tho, but I stick to the socks.
i have never tried compression socks, but with all the leg/feet issues i have, i might want to. i am not sure about the arm sleeves though….
I’ve worn them in longer races (half marathons and marathons), but I’ve also run those same distances without them. I do notice they help with my recovery, especially when I use them during training as well.
I used these long ago when I was playing roller derby. They helps a ton – I was very susceptible to shin splints back then with those heavy skates hanging off my feet.
I love compression tights and socks. All of the benefits and they just feel good.
I wear them for recovery, and I totally believe they help with that.
I still haven’t gotten compression socks, but I do now wear compression foot sleeves, which feel amazing. I really do think they speed recovery and prevent injury.
I do love the way compression socks feel during long runs and races. I also love the way they look plus there is an added warmth bonus when it is cold out!
I totally agree with you. They are not just helpful. they helps to build confidence too.. At least it’s how it works for me.
Interesting… I haven’t tried them yet. My running life isn’t as involved as it once was now that I have two toddlers, but I still try to get out there while pushing them as often as I can. Perhaps I need to pick a pair up.
Thanks for the great read! And I agree there are many benefits to compression socks, I have a few pairs!
Great post, Debbie!
Your reason completely convinces me to wear sock compression as a pain reliever for my legs at the same time it fashion and I like to wear because it’s so attractive.
I had no idea that compression socks could help with soreness. It makes sense why increases the blood flow would help the lactic acid in your body to disperse to different areas of your body instead of concentrating in one area. My dad always gets shin splints whenever he runs too much. I’ll have to get him a pair of these for his birthday.
I totally agree with all of your reasons 🙂
I’m so excited that you are on the Pro Compression team this year!
Thank you! I’m thrilled to be here!
I have been back to wearing mine this week to keep that calf and shin a little happier!
It really can make a difference!
I’m a huge fan of compression, but I prefer the sleeves for running (though I sometimes use the full socks for recovery). Congrats on the ambassadorship (I applied, but received the “sorry, Charlie” notice LOL). 😉
Oh, I’m sorry. Maybe next year. I used to think I preferred sleeves but I’ve changed my mind and really love the socks. I think they keep my feet healthier too. I’ve noticed a difference in my “always on the verge” heel pain since the weather cooled off and I’m back to wearing them on most runs.
I LOVE my compression socks too!! ProCompression really is the best! Congratulations on becoming an ambassador for them!!!
Thank you! I do love Pro! So many choices for this color-loving runner! 😊
Congrats on being an ambassador! I started using compression sleeves this year as I transitioned to trail running. LOVE them!
Thank you! They really can be so helpful!
I used to get horrible calf cramps and started wearing compression socks during races, never looked back!! Plus if it works for Shalane…. 🙂
Lol..exactly!
I love compression for all of these reasons and especially for those cooler runs for warmth when I still want to wear a skirt. However, I do prefer the calf sleeves over the full sock. Thanks for the linkup Debbie!
Compression socks are my favorite thing after a long run or a hard race – they make me feel so good! I do need to try to get some different patterns – I stick to solids. ProCompression are definitely my favorite!
Do you wear compression socks during your runs AND after or just during. I’ve only worn them after a run, but I’m curious to see what others are doing.
I’m hoping to snag a pair of Pro Compression socks for Christmas!