Yes, you can wear compression socks while working out; many athletes incorporate them into their routine for potential performance benefits. Compression socks are specialized garments designed to apply graduated pressure to the lower leg. This means the pressure is strongest around the ankle and gradually decreases further up the calf. This mechanism supports the circulatory system and enhances blood flow, which may lead to improved efficiency during exercise, especially during long or intense periods of activity.
How Compression Supports Performance
Compression garments are engineered to assist the body in overcoming gravity by supporting venous return—the process of deoxygenated blood traveling from the limbs back to the heart. During exercise, muscles require a constant supply of oxygenated blood. The graduated pressure of the sock helps accelerate the removal of metabolic waste products from muscle tissue. This enhanced circulation ensures a more efficient delivery of oxygen to the working muscles, delaying fatigue.
A notable benefit is the dampening of muscle oscillation, or vibration, which occurs during repetitive, high-impact movements like running or jumping. When the foot hits the ground, muscle fibers vibrate, causing microtrauma and requiring the body to expend energy to stabilize the tissue. The external support from the sock stabilizes the calf muscle, reducing this unnecessary movement. This potentially minimizes the microscopic muscle damage that leads to post-exercise soreness.
By limiting muscle vibration, the socks help conserve energy and may contribute to a reduction in muscle fatigue during prolonged workouts. This stabilizing effect also offers mild support to the ankle and calf. Some athletes feel this contributes to better proprioception, which is the body’s sense of its position and movement. The physical support and circulatory assistance make them a popular tool for endurance athletes.
Choosing the Right Level of Compression
Compression levels are measured in millimeters of mercury (mmHg), the same unit used for blood pressure, indicating the garment’s tightness. For general athletic performance and over-the-counter use, the most common range is 15–20 mmHg, often labeled as moderate support. This level is suitable for running, cycling, or general fitness activities and does not require a medical prescription.
A lighter compression of 8–15 mmHg is used for travel or general comfort, offering minimal support but assisting with fluid pooling. Some athletic socks may reach 20–30 mmHg, which crosses into the medical-grade category and offers firmer pressure. Compression at 30 mmHg and higher is reserved for treating specific medical conditions like deep vein thrombosis or severe edema. This higher level should only be worn under a doctor’s guidance.
Proper fit is paramount, as the graduated pressure mechanism relies on the sock being tightest at the ankle and progressively looser up the leg. A sock that is too tight everywhere, or improperly sized, can impede circulation rather than assist it. It is important to accurately measure the circumference of the ankle and calf. Relying only on shoe size may result in a fit that fails to deliver the intended circulatory benefits.
When to Use and When to Avoid Them
Compression socks are most beneficial during endurance activities that involve long periods of repetitive motion, such as long-distance running, intense cycling, or hiking. They are also helpful for individuals who spend extended time on their feet, like those working a long shift, and then transition directly into a workout. For short, high-intensity strength training or powerlifting sessions, the performance benefits are less pronounced.
While compression socks are safe for most healthy individuals, certain pre-existing medical conditions require caution and consultation with a healthcare professional before use. Individuals with severe peripheral artery disease (PAD), where blood flow to the extremities is already compromised, should avoid wearing compression socks. The external pressure could further reduce arterial blood flow, potentially causing harm.
Caution is advised for those with advanced peripheral neuropathy, often associated with diabetes, as they may not be able to feel if the sock is causing excessive pressure or irritation. Individuals with severe congestive heart failure or acute skin infections should also seek medical advice. For anyone considering compression socks with a pre-existing circulatory condition, a professional assessment ensures the garment provides benefit without posing a risk.