Do Compression Socks Actually Help Runners? What the Evidence Says
Compression socks are one of those products that divide the running community. Half of runners swear by them, the other half think they are expensive placebos. I have worn them on and off for three years, and the truth is somewhere in the middle. Here is what the evidence actually says, and when they are worth your money.
What Do Compression Socks Do?
Compression socks apply graduated pressure to your lower legs, tightest at the ankle and decreasing as they go up. This pressure is designed to improve venous return — helping blood flow back to the heart more efficiently. In theory, this means better oxygen delivery to working muscles during exercise and faster removal of metabolic waste products during recovery.
What the Science Says
For performance during running: The evidence is mixed. A 2016 meta-analysis in Sports Medicine found small but insignificant improvements in running economy when wearing compression garments. Most runners will not run faster because of compression socks.
For recovery after running: This is where the evidence is stronger. Multiple studies have shown that wearing compression garments for 24 to 48 hours after hard exercise can reduce perceived muscle soreness and accelerate recovery of muscle function. A 2017 review in the British Journal of Sports Medicine concluded that compression garments are likely beneficial for recovery.
For reducing injury risk: Some evidence suggests compression can reduce muscle oscillation and vibration during running, which may lower the risk of calf strains. However, this is not well-established enough to make definitive claims.
When I Actually Wear Them
I wear compression socks for recovery rather than performance. After a long run or hard session, I put on a pair for the rest of the day. Whether it is the compression itself or just a placebo effect, my legs consistently feel less heavy the following morning. I also wear them on long flights before destination races and during car journeys to events.
I stopped wearing them during runs because they made my calves feel restricted, and I run better in regular socks. But many runners I know wear them for ultras and long training runs without any complaints. It comes down to personal preference.
Compression Socks Worth Trying
CEP Run Compression Socks 4.0: The most popular option among runners I know. True graduated compression, comfortable for all-day wear, and durable through dozens of washes. Around £40.
2XU Flight Compression Socks: Specifically designed for travel and recovery. Lighter compression than running-specific options, which makes them more comfortable for extended wear. Around £30.
Decathlon Kiprun Compression: Budget option at around £15 that provides adequate compression for recovery. Not as refined as CEP but perfectly functional.
How to Choose the Right Compression Level
- 15 to 20 mmHg: Light compression, suitable for daily wear and mild recovery.
- 20 to 30 mmHg: Moderate compression, most common for running and athletic recovery. This is the range most runners should use.
- 30+ mmHg: Medical grade. Only use if prescribed by a healthcare professional.
- Sizing matters: Compression socks must fit correctly to work. Measure your calf circumference and follow the brand’s size chart rather than guessing.
Compression socks are not magic, but the recovery benefits are supported by enough evidence to make them worth trying. Buy a pair, wear them after your hardest sessions for a month, and decide for yourself whether you notice a difference.
