A 2022 study demonstrated that runners wearing compression socks during a marathon reduced exercise associated intestinal damage, leading researchers to state that compression socks may be an effective strategy to minimize the intestinal damage component of exercise-induced gastrointestinal syndrome.Both a 2019 and a 2014 study of experienced marathon runners found that running with compression socks did not improve running pace or exercise-induced muscle damage during a marathon distance race.A 2020 study found that wearing compression socks may significantly alter running kinematics (biomechanics/running form) in novice runners.A 2022 study published in the Journal of Science and Medicine in Sport determined that wearing graduated compression socks while running provides a positive effect on proprioceptive control of the ankle joint after 21 km (13 miles), which may reduce the possibility of ankle injuries associated with exhaustion and diminishing proprioceptive ability over longer distance runs or races.However, the study did demonstrate that compressions may be beneficial for improving lactate clearance at VO 2max and during recovery in trained runners A 2017 study found that leg compressions did not alter running economy, rating of perceived exertion, breathing rate, heart rate or VO 2 max, during running in well trained endurance runners.But ultimately, they state that sports medicine professionals should “consider the individual responses for performance and a potential placebo effect.” There was some evidence that wearing compression socks may lower muscle fatigue and muscle soreness immediately after and hours after exercise. The review stated that wearing compression socks during exercise or sport only improved performance in a small number of the studies analyzed. Well, the results are still up in the air as to whether or not compression socks live up to the claims that the sock manufacturers make for athletes.Ī 2020 systematic review of 21 research studies investigated the effects of wearing below-knee compression socks on exercise and sport performance, as well as associated physiological and perceived indicators. With increased blood flow comes increased oxygen delivery to the muscles, which sounds promising to runners, whose running performance relies heavily on the body’s ability to deliver oxygen to the working muscles.īut, what does current research have to say? Worst case scenario, this can lead to things like blood clots and pulmonary embolisms, which can be life threatening.ĬEP Nighttech reflective compression sleeves (affiliate link) Do Compression Socks Improve Running Performance (According to Research)?
The lack of movement can increase the risk of pooling blood and fluids, which at minimum, can cause swelling and discomfort. However, in individuals who are bedridden or limited in their ability to move – due to illness, injury, or even extended travel (like an incredibly long flight) – these muscle contractions are limited. Muscle contractions in the lower legs put pressure on surrounding veins, which forces them to push blood back to your heart, as well as prevent fluids from pooling. In normal, healthy individuals, your muscles already do this job on their own. This acts as a gentle massage to your muscles, squeezing veins and helping to promote and increase blood flow through a positive pressure system. How Do Compression Socks Work?Ĭompression socks work by providing graduated compression (tighter at the bottom, lessening gradually towards the knee) through the tightly woven fabric of the sock. Frolicking down a trail, somewhere in Colorado, wearing compression sleeves.
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