Compression socks have become increasingly popular in recent years for a variety of potential health benefits. From improving circulation to reducing swelling, compression socks are often touted as a miracle solution for tired and achy legs. But is there a downside to consistently wearing compression socks? Here is an in-depth look at the pros and cons of making compression socks a part of your daily wardrobe.
What are compression socks?
Compression socks are tight-fitting socks that apply gentle pressure to the legs and feet. Compression socks squeeze the legs, helping blood in the veins circulate back to the heart. The graduated compression design of the socks means that pressure is greatest at the ankles and gradually decreases up the leg.
Compression socks differ from regular socks in a few key ways:
- Tight fit – Compression socks fit much more snugly than regular socks. They are form-fitting to apply even pressure.
- Graduated compression – The compression is greatest at the ankle and decreases up the leg. This mimics the flow of blood back to the heart.
- Variety of pressure levels – Compression socks come in different pressure levels measured in millimeters of mercury (mmHg). Pressure ranges from 8-15mmHg for light compression to 30-40mmHg for maximum compression.
- Material – Compression socks are usually made from a blend of nylon and spandex/Lycra to offer stretch and compression. Some may also have breathable cotton or wool blended in.
Who uses compression socks?
Compression socks have traditionally been used in medical settings to help treat certain circulation disorders and prevent complications. More recently, compression socks have gained widespread popularity outside of medical use. Compression socks are now commonly worn by:
- Athletes – To improve performance and speed up muscle recovery
- Pregnant women – To improve circulation and reduce swelling
- Travelers – To prevent blood clots on long flights or car rides
- Those with jobs that require lots of standing – To boost circulation and prevent fatigue and swelling in the legs/feet
- Elderly individuals – To aid circulation and help symptoms of varicose veins, edema, and venous insufficiency
What are the potential benefits of compression socks?
Wearing compression socks regularly has been linked to numerous potential perks. Here are some of the main health benefits associated with compression socks:
Improve circulation and blood flow
One of the main purposes of compression socks is to give circulation a boost. The graduated compression helps blood flow in the veins by preventing pooling or backflow of blood in the lower legs. The external pressure on the legs mimics the pressure exerted by the leg muscles during walking or running.
Enhanced circulation from compression socks can help combat symptoms of chronic venous insufficiency, varicose veins, deep vein thrombosis, and edema. This makes compression socks useful for individuals with certain medical conditions as well as for improving circulation in general.
Reduce swelling
Compression socks help prevent blood and other fluids like lymph from pooling in the extremities. This can reduce swelling in the feet, ankles, and legs. Compression socks may help minimize swelling from conditions like:
- Pregnancy
- Congestive heart failure
- Kidney disease
- Obesity
- Thyroid disease
- Liver disease
- Lymphedema
Compression socks help drain excess fluid out of the limbs and back toward the heart where it can be filtered and removed from the body.
Speed up recovery after exercise
Compression socks worn after working out can aid muscle recovery. The increased circulation may help reduce muscle fatigue, soreness, and damage.
One study found that compression socks worn for 48 hours after a marathon reduced muscle soreness and damage compared to runners who did not wear compression socks.
Relieve tired, achy legs
If you frequently get tired, heavy, or achy legs and feet, compression socks can provide welcome relief by supporting the legs and improving circulation. Jobs that require lots of time standing or sitting still, like retail or office work, can lead to poor circulation in the lower limbs. For individuals with venous insufficiency, compression socks may also reduce painful symptoms like throbbing, tingling, and leg cramps.
Prevent blood clots
Compression socks can help prevent dangerous blood clots from forming in the veins of the lower legs and thighs. This makes them recommended for:
- Those at higher risk for blood clots, like after surgery or during pregnancy
- People traveling long distances, especially by air
- Those who are immobile or sedentary for long periods
The compression mimics the pumping and circulation of the leg muscles. This blood flow reduces the chances of blood pooling and clotting.
Enhance athletic performance
Compression socks have become highly popular among recreational and professional athletes for their potential to boost performance. Possible benefits for athletes include:
- Increased blood flow to the muscles
- Greater oxygen delivery to the muscles
- Improved endurance
- Better stabilization of muscles
- Reduced fatigue and faster recovery
Studies confirm that graduated compression during exercise improves blood flow. However, research is still inconclusive on whether compression socks directly enhance athletic performance and endurance.
What are the potential downsides of compression socks?
Despite their multitude of benefits, there are some potential disadvantages associated with compression socks that are important to keep in mind:
Over-reliance
While compression socks can provide symptom relief, some experts warn against relying on them too heavily in place of other treatments. For certain chronic conditions like lymphedema or post-thrombotic syndrome, compression socks work best when combined with exercise, elevation, and therapy.
Mask new problems
There is some concern that consistent compression may mask underlying health issues that should be properly investigated and treated. For example, unexplained swelling in the limbs could be a sign of an underlying problem like heart failure or kidney disease. While compression may reduce the swelling, it is still important to get checked out by a doctor.
Skin irritation
The tight fit of compression socks makes them prone to causing rubbing, chafing, blisters, and skin breakdown like any tight clothing. This may require frequent sock changes or rotation between different pairs. Moisturizing the skin and selecting seamless compression socks can help.
Difficulty putting on
Due to their snug fit, compression socks can be challenging and time consuming to put on, especially for those with grip or mobility issues. Donning devices and frames are available to make applying compression socks easier.
Restricted blood flow
There is a risk of restricting arterial blood flow if compression is too strong. Compression over 30-40 mmHg could potentially impede blood flow in patients with compromised circulation. It is important to choose the right compression level and gradient for each individual.
Masks injury
Compression socks reduce muscle vibration and swelling that are warning signs of overtraining or injury. Continuing intense training while wearing compression socks could potentially worsen an injury. Athletes should balance compression with adequate rest.
Too hot
The thick, snug material of some compression socks can make the feet hot and sweaty. This may limit their usability in warm climates. Choosing moisture-wicking fabrics and lighter 8-15 mmHg compression may help.
Too tight
Compression that is too strong for an extended period can constrict blood vessels and nerves. This may cause discomfort, tingling, numbness, and pain if the socks are too tight. It is important to follow size guidelines and gradually get used to compression socks.
Expensive
With prices ranging from $10-$50+ per pair, compression socks are pricier than regular socks. Their delicate construction also means they may need to be replaced more frequently. The cost can add up quickly, making compression socks impractical for some budgets.
Who should not wear compression socks?
Compression socks are not suitable for everyone. Compression should be avoided if you have:
- Peripheral artery disease (PAD)
- Diabetic foot ulcers
- Skin infections like cellulitis
- Deep vein thrombosis (DVT)
- Advanced neuropathy
- Severe circulatory problems
Pregnant women should consult their doctor before using compression socks to ensure proper sizing and pressure level. Compression socks should be professionally fitted for each individual and used under medical guidance.
Choosing the right compression socks
To maximize benefits and safety, it is important to choose the right compression socks. Consider the following:
- Graduated compression – The compression should be greatest at the ankles and decrease up the leg. Uniform compression does not improve blood flow.
- Level of compression – Choose light (8-15 mmHg), moderate (15-20 mmHg) or firm (30-40 mmHg) compression based on individual needs and medical advice.
- Proper fit – Compression socks should fit snugly without cutting off circulation. Measure calves and ankles and follow sizing guides.
- Quality materials – Select compression socks with moisture wicking, breathable fabrics like cotton, wool, Lycra or nylon.
- Style – Compression socks come in a wide variety of colors and lengths, from knee-highs to thigh highs.
It is best to consult a doctor to determine if compression socks are appropriate and to get fitted properly. Compression socks bought over-the-counter should be fitted according to exact measurements for optimal effectiveness and comfort.
How to use and care for compression socks
To get the most out of compression socks and prevent damage, follow these usage and care tips:
- Wash after each use – Perspiration and dirt break down the fibers
- Air dry only – No dryers or direct heat
- Hand wash or gentle cycle only – Aggressive agitation can damage compression
- Avoid bleach, fabric softener, and hot water
- Inspect for wear – Replace every 3-6 months with regular use
- Consider two pairs – Rotate use to maximize lifespan
- Apply lotion before wear – Prevents irritation and friction
- Use donning devices – Makes getting socks on easier
- Wear appropriate footwear – Well-fitted shoes enhance compression
- Start slowly – Break in new socks gradually; don’t overdo wear time
Conclusion
Compression socks can offer a variety of benefits, from improved circulation and athletic performance to relief from chronic conditions like varicose veins. However, compression socks aren’t necessarily for everyone. They should be used with care under medical guidance. Improper use or overly strong compression can potentially restrict blood flow or mask underlying health issues.
If worn correctly, graduated compression socks can enhance blood flow in the legs and provide therapeutic benefits. But it is important not to rely on compression socks alone without addressing underlying causes. Compression socks work best as part of an overall treatment plan that also includes movement, exercise, elevation, and therapy.