Can Compression Socks Improve Performance?

Theoretically, when you wear compression socks (exercise) during running, the whole calf muscle is wrapped by the step pressure of the socks, which will help venous blood flow back to the heart faster and also increase the venous blood flow rate in the calf. The faster rate of venous blood return means the heart is pumping out more blood with each beat, keeping the athlete passively in a high-intensity state, which seems to make sense.

However, experimental data do not support this claim. In some studies, experienced marathon runners are usually selected, and the experimental distance is usually controlled within 15Km. After the experiment, a significant number of marathon runners did not experience any more profound fatigue than they did when they were not wearing compression socks, so there is an ongoing debate about whether compression socks improve running performance.

The Newcastle University researchers found that compression socks did increase blood flow to the lower limbs and lower heart rate during high-intensity endurance exercise, but this study also found that even though compression socks did not improve running performance. Other studies have found no improvement in 10K performance with compression socks. The conflicting results may be due to two factors: compression socks do improve athletic performance, but only by a negligible amount, and the weight of compression socks (about 85 grams) negates the benefits of compression socks because it is roughly the same weight as a lightweight running shoe.

In another equine experiment with compression socks, researchers divided 34 experienced marathon runners into two groups. One group ran a full marathon wearing compression socks, while the other group ran a full marathon wearing normal socks. At the end of the study, there was no significant difference in their overall running speed, vertical jump height, or calf circumference.