1.0 How to Use Compression Socks

Compression socks aka pressure socks aka compression stockings, are a simple yet effective tool for improving circulation, reducing swelling, and relieving discomfort in your legs. Here’s a step-by-step guide on how to use them:

1.1 How to Put on Compression Socks

5-Steps to putting on Compression socks (easily):

1. Start with Clean, Dry Skin: Ensure your legs and feet are clean and dry before putting on your compression socks. This helps the socks slide on more easily and ensures a proper fit.
2. Turn the Sock Inside Out: Start by turning the sock inside out, at least up to the heel. This makes it easier to position your foot in the sock.
3. Position Your Foot: Place your foot into the sock, ensuring your heel is positioned correctly in the heel pocket.
4. Unroll the Sock Over Your Leg: Slowly roll the sock up your leg, smoothing out any wrinkles as you go. Make sure the top band is not folded or twisted, as this can restrict blood flow.
5. Adjust for Comfort: Once the sock is on, adjust it to ensure there are no folds, wrinkles, or bunching. The sock should feel snug but not overly tight.

Pro Tips:

• Use a Sock Aid: If you have trouble putting on compression socks, consider using a sock aid device. These tools can make the process easier, especially if you have limited mobility.
• Wear Gloves: Some people find that wearing rubber gloves helps grip the fabric better, making it easier to pull the socks on.

1.2 What Size Compression Socks Do I Need?

Choosing the right size is crucial for effectiveness and comfort. Here’s how to find your perfect fit:

Measure Your Legs:

• Ankle: Measure around the narrowest part of your ankle, just above the bone.
• Calf: Measure around the widest part of your calf.
• Thigh (for thigh-high compression socks only): Measure the circumference of your thigh, around the widest part.

Compare Measurements to Size Chart:

Now that you’ve got your measurements, use the size chart below to find your perfect fit.

S / M Sizing Women's US Shoe Size: 4-7 (EU 35-38) Men's US Shoe Size: 4-7 (EU 36-39) Calf Size: 8-12in (20-30cm)

L / XL Sizing Women's US Shoe Size: 8-14 (EU 39-47) Men's US Shoe Size: 8-12 (EU 41-46) Calf Size: 12-14.5in (30-37cm)

Tip: If you’re in between sizes, opt for the larger size for comfort. A tighter fit can be too restrictive and even cut off the circulation you’re trying to improve.

1.3 How to Wash Compression Socks

Proper care is essential to maintain the elasticity and effectiveness of your compression socks. Here’s how to keep them in top shape:

Washing Instructions:

• Hand Wash or Machine Wash Cold: Hand washing is best, but if you use a machine, choose a gentle cycle with cold water.
• Use Mild Detergent: Avoid using bleach, fabric softeners, or harsh detergents, as these can damage the elastic fibers.
• Rinse Thoroughly: Ensure all detergent is rinsed out to avoid skin irritation.

Drying Instructions:

Whether you can use a dryer or not will depend on the material composition of your compression socks: 

Cotton Air dry flat. Cotton can shrink significantly in the dryer, so avoid using high heat. Best to air dry to maintain shape and size.	Viscose from Bamboo Air dry only. Viscose is more delicate and prone to losing its shape if exposed to high heat. Avoid the dryer to preserve softness.
Nylon Can be tumble dried on low heat. Nylon is durable and maintains its elasticity, but air drying will extend its lifespan and preserve compression strength.	Spandex (Elastane) Air dry or tumble dry on low heat. Spandex retains its stretch but can break down over time with high heat, so low heat drying is recommended.

• Air Dry: This is a good way to preserve the life of any garment. If you have the time, lay the socks flat to dry, away from direct heat. 
• Don’t Wring Out: Instead of wringing them out, gently press the socks between two towels to remove excess water.

Storage Tips:

• Store Flat: Lay your socks flat in a drawer to help them maintain their shape.
• Avoid Folding the Top Band: This can cause the elastic to stretch out over time.

By following these guidelines, you’ll ensure your compression socks last longer and continue to provide the support you need.

2.0 Types of Compression Socks

Compression socks aka pressure socks or compression stockings come in various styles, each designed to meet specific needs and preferences. Whether you're looking for everyday support, relief during travel, or help managing a medical condition, there’s a type of compression sock that’s right for you. Below is a summary of the most common styles, along with a comparison table to help you decide which might be the best fit.

Knee-High Compression Socks	Coverage: Foot to Just Below Knee	Best for: Daily wear, travel, varicose veins, edema	Key Benefits: Improves circulation, reduces swelling, prevents DVT
Toeless Compression Socks	Coverage: Foot to Just Below Knee	Best for: Those needing toe freedom, monitoring foot health	Key Benefits: Allows toe movement, suitable for warm weather, foot health monitoring
Thigh-High Compression Socks	Coverage: Foot to Thigh	Best for: Severe circulatory issues, post-surgery, chronic venous insufficiency	Key Benefits: Extensive leg coverage, helps with severe conditions
Zippered Compression Socks	Coverage: Foot to Just Below Knee	Best for: Users with limited mobility, elderly	Key Benefits: Easy to put on/remove, full compression benefits
Ankle Compression Socks	Coverage: Ankle and Lower Leg	Best for: n/a	Key Benefits: Looks "cool" with sneakers?

This comparison table helps you quickly identify which type of compression sock might suit your needs based on coverage area, best use cases, and key benefits.

Find a more in-depth investigation of the various compression socks styles in a blog post here. 

The best Pressure for Compression Socks

Compression socks aka pressure socks or compression stockings are designed to improve blood flow, reduce swelling, and alleviate discomfort in your legs by applying graduated pressure, which is tighter at the ankle and gradually decreases up the leg. Understanding the ideal pressure for compression socks is crucial, as it determines their effectiveness for various conditions. Here’s a breakdown of how they work, and how different levels of compression cater to specific needs:

Graduated Compression Socks: The key feature of compression socks is graduated compression. By applying the most pressure at the ankle and decreasing as it moves up the leg, the socks help push blood back towards the heart. This action prevents blood from pooling in the lower legs, reduces swelling (edema), and can relieve symptoms of conditions like varicose veins.

3.1 Light Compression (8-15 mmHg):

• Use Cases: Light compression may offer a snug, cozy fit that feels comfortable. However, it’s important to note that there is little scientific evidence to support the effectiveness of light compression in significantly improving circulation or preventing conditions like Deep Vein Thrombosis (DVT).
• Recommendation: While light compression socks can feel good, they are more akin to a snug-fitting garment rather than a therapeutic tool. If you're seeking real benefits for circulation or swelling, light compression is unlikely to provide the results you need.

3.2 Medium Compression (15-20 mmHg):

• Use Cases: Medium compression might be marketed as a solution for mild swelling during travel, but like light compression, the scientific backing is minimal. This level may offer slightly more support than light compression, but it still falls short of providing the medical-grade benefits that many users require.
• Recommendation: Medium compression offers some comfort, but it is not backed by robust research. For those who need significant relief or medical benefits, medium compression is not sufficient and could lead to a false sense of security regarding its effectiveness.

3.3 High Compression (20-30 mmHg and above):

• Use Cases: Best for individuals who work long hours on their feet, manage severe varicose veins, or experience significant swelling. This level is also used post-surgery or for managing chronic venous insufficiency.
• How It Works: This is considered medical-grade compression, with the most evidence supporting its effectiveness. High compression provides firm pressure that is essential for promoting circulation and reducing swelling in more serious cases. It's often prescribed by healthcare providers and is suitable for daily wear by those with significant circulation needs.

If you're seeking tangible health benefits, especially for circulation and swelling, 20-30 mmHg is the ideal pressure for compression socks. This level is supported by the most research and is recommended for everyday use in those requiring serious compression therapy (Belczak et al 2019). Light and medium compression may offer comfort, but they do not have the clinical backing to support their effectiveness in improving circulation or treating conditions like varicose veins or DVT. Find a detailed comparison of the various pressure levels available in compression socks here. 

4.0 Best Materials for Compression Socks

The material of your compression socks is crucial for comfort, durability, and performance. Different materials offer various benefits depending on your needs and preferences:

Cotton:

• Properties: Breathable, soft, and comfortable against the skin.
• Benefits: Cotton is great for everyday wear, especially in warmer climates. It’s highly breathable, helping to prevent moisture buildup and keep your feet dry. The natural softness of cotton makes it a good choice for sensitive skin.
• Disadvantages: Cotton can shrink significantly when exposed to heat, especially in the dryer. Over time, it also tends to lose its shape and elasticity, which can reduce the effectiveness of the compression. Cotton socks are more likely to fall apart with frequent washing and wearing, making them less durable compared to synthetic options.
• Considerations: Best suited for light to medium compression levels. If you’re looking for long-lasting compression socks, cotton might not be the best choice.

Nylon:

• Properties: Durable, stretchy, and moisture-wicking.
• Benefits: Nylon is a popular choice for higher compression socks due to its excellent stretch and durability. It maintains its shape even after repeated use and washing. Nylon is also lightweight and moisture-wicking, which makes it a good option for active wearers who need to keep their feet dry during intense activities.
• Considerations: While nylon is durable, it can sometimes feel less breathable than cotton. However, its moisture-wicking properties generally compensate for this by keeping your feet dry.

Viscose (from Bamboo):

• Properties: Soft, hypoallergenic, and eco-friendly.
• Benefits: Viscose made from bamboo is known for its softness and natural antibacterial properties, making it ideal for sensitive skin. It’s also sustainable and biodegradable, appealing to environmentally conscious consumers.
• Disadvantages: Viscose is more fragile compared to synthetic materials like nylon, which means it’s less durable and may not withstand regular wear and washing as well. Additionally, viscose should not be put in the dryer, as it can easily lose its shape and integrity. Air drying is recommended to maintain its softness and longevity.
• Considerations: Best for light to medium compression levels where comfort and eco-friendliness are prioritized over durability.

5.0 When to Wear Compression Socks

Compression socks are versatile and can be worn in various situations to improve circulation, reduce swelling, and alleviate discomfort. Here’s a high-level overview of when to wear compression socks, with links to deeper dives into specific topics:

How Long Can I Wear Compression Socks?

Guideline: Compression socks can be worn all day, especially if you’re on your feet for extended periods. However, it’s important to take them off at night unless otherwise directed by a healthcare provider. Wearing them too long without breaks can lead to skin irritation or, in rare cases, restricted blood flow.

Compression Socks for Sleeping

Guideline: Generally, it’s not recommended to wear compression socks while sleeping unless advised by your doctor. While compression socks improve circulation during the day, your body’s circulation naturally improves when lying down. In some cases, wearing them at night might be necessary, such as for severe venous insufficiency.

Compression Socks for Pregnancy

Guideline: Compression socks are highly beneficial during pregnancy, particularly in the second and third trimesters. They help manage swelling (edema), reduce the risk of varicose veins, and prevent blood clots. Pregnant women often wear them throughout the day to alleviate discomfort and improve circulation.

Compression socks for Travel

Guideline: The lack of movement during travel can cause blood to pool in the legs. Wearing compression socks on long flights or car rides will reduce swelling and soreness, and even prevent Deep Vein Thrombosis (DVT) (Scurr et al 2001). Find  more details on the best compression socks for travel in this blog post.

Compression socks for sitting or standing all day

Guideline: Just as they help with long flights, compression socks reduce swelling and soreness, and prevent deep vein thrombosis in anyone who sits at a desk, or stands all day. Blood and other fluids that can pool in the ankles get pushed back to the heart by compression socks. They’re particularly beneficial for jobs that require long hours on your feet, like healthcare or retail, as well as for office workers who sit for extended periods.

6.0 Compression Socks for Sport

Compression socks have become increasingly popular among athletes for their potential benefits in both performance and recovery. However, the effectiveness of compression socks varies depending on how they are used. Here's an overview of the research. We’ve taken a more detailed look at athletic performance and compression socks in a previous blog post.

Running with Compression Socks

Research Summary:

• Recovery: The strongest evidence supporting the use of compression socks is related to recovery. Studies show that wearing compression socks after running can reduce muscle soreness and speed up recovery by improving blood circulation and reducing inflammation (Ali et al 2006).
• Performance: There is some interesting evidence for the improvement of balance and stability with compression socks worn during running and field sports (Sun et al 2021) However, in terms of compression socks improving running performance (power output and endurance) there is little evidence. While some runners report subjective improvements, such as feeling less fatigued or having better endurance, most studies do not show significant improvements in measurable performance metrics like speed or endurance .

Guideline:
Compression socks are highly recommended for recovery after running, helping to reduce muscle fatigue and soreness. If you choose to wear them during your run, know that the benefits may be more about comfort and perception rather than a direct impact on performance.

Weight Lifting with Compression Socks

Research Summary:

• Recovery: Similar to running, compression socks are most beneficial after weight lifting. They help reduce delayed onset muscle soreness (DOMS) and aid in faster muscle recovery (Mota et al., 2020).
• Performance: There is limited research specifically on weight lifting with compression socks, but the general consensus is that they provide minimal, if any, direct performance benefits during lifting. Their primary advantage lies in post-exercise recovery.

Guideline:
For weight lifters, wearing compression socks during recovery periods can be beneficial, particularly for reducing muscle soreness and promoting quicker recovery. Wearing them during lifts may provide some comfort and support, but don’t expect a significant boost in performance.

Cycling with Compression Socks

Research Summary:

• Recovery: Compression socks are widely used by cyclists to enhance recovery. Research supports their effectiveness in reducing muscle soreness and inflammation, which can be particularly beneficial after long or intense rides (Glanville & Hamlin 2012).
• Performance: The impact of compression socks on cycling performance during activity is less clear. Some studies suggest minor benefits, such as improved endurance or reduced muscle oscillation, but these findings are not consistently supported across all research (Driller & Halson 2003).

Guideline:
Cyclists can benefit from using compression socks primarily for post-ride recovery, helping to reduce muscle soreness and swelling. If worn during cycling, the benefits may be more about comfort and muscle stabilization than a measurable increase in performance.

The use of compression socks in sports is most strongly supported for recovery purposes, where they have been shown to reduce muscle soreness and speed up recovery times. While some athletes may experience subjective performance benefits during activity, the scientific evidence is generally weaker in this area. 

7.0 Who Should Wear Compression Socks?

Compression socks can benefit a wide range of individuals, from those who stand or sit for long periods to athletes looking to improve recovery. Here’s a breakdown of who should consider wearing compression socks:

Compression Socks for Nurses

Nurses and other healthcare professionals spend long hours on their feet, often leading to tired, swollen legs and feet by the end of a shift. Compression socks are an excellent choice for nurses because they help improve circulation, reduce swelling, and prevent the development of varicose veins, which are common in professions that require prolonged standing. By providing consistent, graduated compression throughout the day, these socks can significantly reduce discomfort and improve overall leg health.

Key Benefits:

• Reduces swelling and leg fatigue during long shifts.
• Prevents varicose veins and other circulatory issues.
• Enhances comfort, allowing for better focus and stamina throughout the day.

Compression Socks for Men

Men can benefit from compression socks in various scenarios, including during exercise, travel, or daily wear for those with sedentary jobs. Whether for improving athletic performance and recovery or simply for reducing the risk of deep vein thrombosis (DVT) during long flights, compression socks can be a valuable addition to any man’s wardrobe. Additionally, men with jobs that require long periods of standing, such as retail workers, teachers, or construction workers, will find compression socks helpful in maintaining leg health.

Key Benefits:

• Supports muscle recovery after workouts.
• Reduces swelling and discomfort during travel or long periods of sitting.
• Prevents DVT and other circulatory issues, especially for those with sedentary lifestyles.

Compression Socks for Women

Compression socks are particularly popular among women, who often use them during pregnancy, while traveling, or for managing conditions like varicose veins and edema. Pregnant women, in particular, benefit from wearing compression socks to reduce swelling and discomfort in the legs and feet as their pregnancy progresses. Additionally, women who wear heels or stand for long periods can use compression socks to alleviate pain and improve circulation.

Key Benefits:

• Alleviates swelling and discomfort during pregnancy.
• Prevents varicose veins and promotes better circulation, especially when standing or sitting for long periods.
• Enhances comfort and leg health during travel or daily activities.

8.0 Symptoms Compression Socks can Address

Compression socks are designed to alleviate common symptoms such as leg and ankle soreness, swelling, fatigue, and lethargy by improving blood circulation and supporting vein health. Whether you're standing or sitting for long periods, dealing with sustained circulatory issues, compression socks can offer significant relief (Partsch et al 2008), (O'Meara et al 2009), (Gloviczki 20011).

By applying graduated pressure, compression socks help reduce swelling (edema), prevent blood from pooling in the legs, and maintain steady blood flow, which reduces discomfort and enhances energy levels throughout the day. For a deeper understanding of how compression socks can address these symptoms and more, find our previous blog post on the topic here.