Running long distances can cause your feet to swell. And that’s perfectly normal and natural when logging in a lot of miles. However, if you start to feel pain or it gets uncomfortable, you can treat it in a number of ways with ice packs, by taking baths in Epsom salts, or by wearing compression socks during your post-run recovery.
Along with that, if you’ve started to run a while back, but you’re feeling heavy on the legs, and you see veins popping, and you’re getting cramps, then it might be time for you to consider compression socks. Nurses typically rely on them to get through long shifts; however, they’re also used by runners that have to get through long-distance courses.
There are two types of compression socks; some are made specifically for running, while others are made to be worn during the recovery period when you’re lying around on the couch after running ten or more miles. In this article, we will be discussing both types and talking about what their benefits for runners are.
Let’s get going.
What Do Compression Socks Do?
In commercials, you will hear runners and other types of athletes sing praises for compression socks. But how many of these reviews are real and based on science, and how many are just a pure promotion of a product? Do they truly help you recover, or is it more so a placebo effect?
Well, compression socks do just what you assume they do – they compress the blood vessels in your lower legs so that blood, along with other fluids, doesn’t pool there. Compression socks apply pressure to the lower part of your legs, thus helping blood flow and reducing any swelling or discomfort. Typically, you feel the most compression in the area surrounding your ankles; then, as the socks climb up the calf, the compression usually goes lower.
The constant pressure that compression socks apply to your legs prevents fluids from accumulating. It also helps blood circulation and allows more oxygen to get to your tissues. Additionally, the sock creates a constant pressure that forces your blood to keep moving up the legs and back to the heart.
Yet another benefit of wearing compression socks is connected to the lactic acid that typically accumulates after a long run. When you perform any kind of exercise, your body naturally produces lactic acid – a waste product that stays in your muscles and causes what we typically refer to as “muscle soreness.” By wearing compression socks, you’re not only minimizing swelling but also potentially reducing the amount of soreness you will feel in the days after the run.
How to Find the Right Compression Socks for You?
Before buying compression socks that truly help you recover, you have to make sure that you know the best size for you. The best way to ensure the sizing is correct is to try several different pairs at the store until you find the one that fits best. If you’re not able to go to a store and try on pairs and you’re ordering online, use a size chart and see if you can order at least one or two different pairs.
If you decide to order online by using a sizing chart, you have to measure first the largest part of your calf, then the smallest part of your ankle. Then check your shoe size and measure how long your foot is so that you can be as close to the real size as possible.
Additionally, make sure you pay attention to compression ratings. They’re typically measured in millimeters of mercury (mmHg) and come in quite a few levels:
- Less than 15 mmHg: These are socks with lighter compression and are designed to give some relief if you’re running long-distance or standing for a long time on foot. Most runners choose to get exactly these types of socks.
- 15 to 20 mmHg: These tend to provide a bit more compression and will be beneficial for recovery, especially for people who compete in marathons and ultra runs.
- 20mmHg or higher: These are prescribed by doctors and are medical-grade compression socks used to treat varicose vein issues or worn after surgery to help increase circulation.
If we have to choose only one pair for runners, we would recommend the lightest compression available. These are comfortable to wear while still providing quite a bit of relief to the athlete.
Are Compression Socks Worth It for Runners?
When it comes to runners, compression socks are helpful for giving relief for muscle aches and foot pain. Some studies show that compression socks are able to minimize muscle damage and inflammation, thus reducing the feeling of soreness after long runs such as marathons or ultramarathons.
A study in the Journal of Strength and Conditioning Research found that the performance of athletes improved by 2.6% in case they wore compression socks for 48 hours before the race.
Along with that, as a runner, you might consider wearing compression socks for several other reasons. Including:
- They keep your feet warm if you run during the colder times of the year, and they’re especially helpful for people who don’t like to wear long pants and run in shorts all year long.
- If you do trial runs, the socks add a layer of protection that keeps your legs safe from cuts, scratches, poison ivy, and dirt while you’re in the mountain and on any other trial.
It’s important to note that current studies only prove that compression socks are helpful during the recovery phase. However, whether they’re beneficial to your performance while you’re running is still unclear.
With that said, some runners do claim that wearing compression socks makes them feel better and sort of tricks them into thinking they’re getting extra support. If you’re also one of those people, then continue to wear compression socks during running. Just make sure they’re the correct type and size for your needs.
Before You Leave…
The more you run, the more pain points you will find – that’s completely normal, seeing as running lots of miles per week puts your body through enormous stress. Having said that, getting helpful accessories, as well as eating and sleeping well, will ensure that you’re not getting injured and that you continue to enjoy running long-term.
