Tip #22: Compression Socks for Running

Published on 11:59 pm by in Triathlon

5

One of the latest running performance / fashion fads to hit the market is the compression sock. Compression socks are typically used to treat patients with deep vein thrombosis and similar circulation-related health issues by providing additional constriction/pressure on the lower extremities as a means of improving blood flow. The transition to performance-related activities makes sense on the surface (i.e. facilitated blood flow should equal improved performance), but a deeper look reveals that the jury is still out.

Hypothesis
As mentioned above, the basic theory behind using compression socks for running performance is a bit of a non-sequitor. If it helps people with DVT, then it must help healthy people who are running. As the details show below, however, while there are benefits for sedentary adults there are minimal documented improvements during exercise.

Reality
If they are sleek and make you feel fast (and/or sexy), they must work, right? Right? Well, technically speaking there has been little evidence of any performance enhancing effects during running. In a study testing competitive endurance runners on a treadmill at sub-maximal and maximal paces there was no statistically significant observed change in performance (http://gradworks.umi.com/14/27/1427336.html). This is repeated in other studies, with some showing that the relative temperature of the area does increase — but no proof of performance gains (http://bjsportmed.com/cgi/content/abstract/41/7/409).

Perception is 9/10ths Reality?
Subjects across different studies, many with different focus points, do state that they felt “less muscle soreness” and “reduced fatigue” as compared to non-compression sock wearers.  While not conclusive by any means, this conviction is not to be brushed off. After all, if you believe something is helping you well, then, it probably is. Get it?

Coach P’s Thoughts
I personally use them for recovery after runs longer than an hour (or stoopid hard). I don’t really get the time in my life to sit down and put my feet up any more, so having the socks on at least helps me feel like I am doing something to help my body recover.

Have you used the socks? What do you think?

  • http://smaryka.blogspot.com maryka

    Hi Patrick,

    After years of struggling against calf tightness and shin splints whenever I ramped up the mileage, I picked up a pair of these socks back in January. My running has never been better! Gone are all the issues I had, leaving me able to put in more miles per week and more intensity, and enjoy quicker recovery. I’m not sure of their ability to actually make me faster per se — I think that if they were banned in races, for example, I’d still be able to put down a good time — but for training I will never go without them again. I’ve done a little write-up about it here, http://smaryka.blogspot.com/2009/02/calf-relief-at-last.html

    I only wish I could say the same about the compression shorts I bought, but I don’t seem to get much from them (then again, I never had hamstring or quad issues, so that may be why). I do however wear compression tights after long or hard rides or runs and they seem to help with recovery.

    cheers,

    Maryka

  • Arno

    Tried to run with them but did not notice any difference. On the contrary, they do not always stay in place and I do not need any leg warmer here in Florida.
    But I still wear them after a hard ride or run. Not sure if it does anything for my recovery but why take a chance?

  • Phil

    I use them under the same circumstances (long and/or hard runs).

    I tend to feel better the next day and don’t feel it as much in my next workout

  • Gordon

    I threw a DVT in my calf in Feb last year after a knee injury – long story. A full five weeks of twice daily subtutaneous injections (self injected I might add) then 3 mos. of Warfarin – not fun.

    For my 50th b-day this year I have been training for a triathlon (my first in 15 yrs.) For me, an otherwise sedentary business owner, the compression socks work great. I of course have a plumbing problem in my left calf but the compression stockings immediately alleviate soreness and swelling.

    I would recommend them for EVERY athlete who sits for long periods between work-outs or flies on a regular basis – they could save your life…drop an 81 mg. aspirin once or twice a day while you are at it.

  • http://ironman.lindapatch.com LindaP

    Because so much snake oil is out there promising to make us faster/stronger, it’s easy to get cynical and dismissive. I think it would be a mistake to do that about compression. Compression is medical–not a passing fad. Remember RICE? Compression is essential to ward off deep vein thrombosis. Compressing a surgery site helps healing. Why? Because it truly helps circulation, and circulation helps healing.

    Here’s a link to a blog entry from the lab rat at Outside Magazine. I feel much the same way he does. I tried it grudgingly because I am injury prone, and also needed to recover better in IM training. I can tell you, recovery garments helped with both. While I know they do not make you FASTER when running, but what it does do is really mitigate muscle oscillation. For me, that has made a huge difference in how my quads, glute med, and piriformis are now holding up to running. Like night and day. In fact, I have packed away all my other running tights and shorts. I’ll only run in the compression gear. Then I throw on recovery tights, and I’m all set. http://outside.away.com/outside/bodywork/200801/wellness-lab-rat-compression.html

    The recovery tights absolutely get rid of the leg heaviness on stairs after a long ride–if you wear them long enough. I’d say at least 4 hours post ride. Do you have to buy the Zoots or other tri brands? No, of course not. (Although Zoots is the best IMO–quality and compression.) You could go into any medical supply store and get compression “hose.” (Yes, guys, you can put them under your jeans and no one will know. :) ) 28mmHg should about do it. No matter what you do, the stuff is not cheap, but it works. I wouldn’t be quick to dismiss it.