Prevent swelling with the best compression socks for running
Compression socks are a deceptively simple accessory with a myriad of recovery benefits for runners, travellers, and people who spend all day on their feet. The right style of compression socks can improve blood flow, which helps reduce swelling and gives your legs an active, energised feeling.
There are different levels of compression, gradients, and material blends for performance or comfort. Like standard running socks, they also come in a range of heights, from crew to knee-high. Some compression socks are made for running, others are best worn in the hours or days after a big race, and still others are for medical uses beyond running, like treating edema, varicose veins, and deep vein thrombosis.
'The best compression socks enhance the body’s ability to circulate blood and deliver oxygen to muscles and tissue efficiently,' says Kaitlyn McCrystal, accessories buyer at Fleet Feet. 'They put gentle pressure on your body to keep your lymphatic system functioning at the highest level.'
This improved circulation pushes blood back to the heart, helping prevent blood clots and reducing swelling, muscle pain, and inflammation. Studies have even showed that wearing compression socks post-race can help you recover faster.
What to consider
How we selected
All the socks below have been personally tested by members of the Runner's World team old and new, and our list includes long-time favourites as well as new releases we've put through their paces. We looked for a range of compression levels and styles, seeking the best combination of value, technical fabrics, comfort, aesthetics, and ability to wick away sweat and improve recovery. We also interviewed vascular surgeon and runner Dr Britt H. Tonnessen and Fleet Feet’s accessories buyer, Kaitlyn McCrystal.
Our full compression sock reviews
CEP Mens Tall Compression Socks
These socks are tailored for running as well as being an excellent pair for recovery. They resist wrinkles, bunching, and twisting, and while the level of compression is moderately high, the gradient keeps the tension around the ankle and lower leg where you want it and reduces the compression moving up your leg to help promote blood circulation. Like all running socks, we want these to help prevent blisters and reduce fatigue, and they do an excellent job at both, with a nearly seamless design and reinforced padding zones under the foot and around the toes and heel.
While these are good at wicking sweat, they are made with fully synthetic materials which means they don’t resist odour as well as natural fibres, but that’s your trade-off for enhanced durability and structure. This brand offers a somewhat unique sizing range, so be sure to check the size chart to find the best fit.
Danish Endurance Graduated Compression Socks (2 Pack)
These are an excellent value-for-money option from one of our favourite sock brands, designed for marathoners and triathletes. They’re supremely comfortable, thanks to the cool, breathable and sweat-wicking mesh fabric, and there’s anti-friction cushioning in the toes and heel area to keep you blister-free. Testers report the socks don’t slip down and the compression remains effective after multiple washes. However, shorter people may find the design slightly long.
They also come with the brand’s anti-hole guarantee: get a hole in your socks within the first year after purchase and they’ll send you a replacement for free.
Runderwear Compression Socks (Unisex)
These unisex compression socks are designed to enhance recovery by applying graduated compression, which stimulates blood flow from the ankle upwards. Like most compression socks, they're a little fiddly to get on, but the end result is effective compression that doesn't feel too tight or restrictive. Our tester, who used these for a half-marathon training run, reported a noticeable reduction in the tightness of their calves afterwards.
This is a fairly mid-weight sock overall, made from breathable, moisture-wicking fabric that helps to keep your feet cool and dry over longer distances. Extra cushioning at the heel and the toes also ensures they'll stay 100% blister free. Our only gripe is that we wish they came in more colours.
2XU Unisex Compression Socks
Designed to be worn after a hard workout or your next marathon, these lightweight socks are finely woven yet breathable, thanks to venting panels that help prevent your foot from overheating. The compression gradient decreases up the calf, still providing adequate support without feeling too compressive, though these do have more compression overall than others on this list and might start feeling too tight after extended wear.
2XU uses its own X-Lock technology, which uses a combination of ventilation sections and support panels that help provide arch and plantar fascia support while lowering instances of friction and blisters in high-rub areas. The socks fit true to size (be sure to check the size chart) and feel supportive through the arch and midfoot without pinching your toes. The sock is padded with arch support for all-day comfort when the foot is at rest; for a 2XU compression sock padded for motion, check out the brand’s Performance Run Sock.
Sockwell Circulator Compression Running Socks
These socks are comfortably snug without feeling excessive and are made with a soft blend of merino and bamboo-sourced fibres that make up the majority of the materials, along with 37 percent synthetic nylon and elastane that helps aid in structure and shape retention. Sockwell makes a different, firmer compression sock with a similar material blend, but we like this lighter compression (15 to 20 mmHg) for comfort during long days.
This is a fairly lightweight, breezy sock, but the underfoot has extra cushioning to help relieve strain. These stay nice and flat over your calf and don’t wrinkle or bunch, and while they don’t have a huge size range, the two sizes work well for a variety of foot and calf dimensions. Find the men’s here.
Pro Compression Marathon Socks
Although these snug compression socks are rated as firm, with a graduated compression level of 20 to 30 mmHG, they have a wide, lightly elasticised cuff at the opening so you’re far less likely to dislocate a shoulder trying to tug them on and off. That said, the socks stay put and don’t pinch around the band so you won’t have that uncomfortable mottled purple when you pull them off.
The socks are designed for use on the run (and while actually running) and it shows—they’re made from a lightweight nylon blend that’s breathable and wicks moisture well through the calves, with enough added cushion at the toe to stave off blisters. They also have reinforced heels with low-profile seams and they don’t move or shift inside your shoe. We appreciate the modest colour options but also are jazzed on the more eye-catching colourways like neon yellow, pink, and graphic blocking.
CEP The Run Mid-Cut Compression Running Socks
These fully synthetic, durable socks are cut right below mid-calf for most runners. They feel light enough to bely their compressive benefits, but offer enough support for long runs or long days on your feet where you don’t want the material of a tall sock crawling up your calf. CEP builds air channels in the front and sides of the footbed, which helps keep air flowing as long as your running shoes have an element of breathability. While the synthetic fibres don’t have the same odour resistance as natural fibres, these have a silver treatment woven into the material to reduce bacteria buildup and eliminate odours.
FAQs
How do compression socks work?
'Compression socks help augment venous and lymphatic return in the legs — the primary vascular systems that return fluid and blood from the lower legs,' says Tonnessen.
Aching and swelling is common in people with serious circulation problems, and varicose veins can form. This is why medical-grade compression socks have very firm gradient compression, which works to keep fluid and blood circulating from the legs.
The best compression socks enhance the body’s ability to circulate blood and deliver oxygen to muscles and tissue efficiently. They put gentle pressure on your body to keep your lymphatic system functioning at the highest level.
The improved circulation helps prevent blood clots, reduces swelling, and improves the body’s ability to heal. Compression socks aid your body’s natural process to push deoxygenated blood back to the heart to be filtered with fresh nutrients.
The best compression socks are gradient, meaning the compression level is tightest at the ankle and gradually decreases up the calf. The calf muscle acts as the heart of the lower extremity, pumping and recycling blood throughout the legs. The tornado-shaped profile of gradient compression socks helps to improve circulation in the legs by pushing deoxygenated blood back up to your heart faster so that it can be recycled into oxygenated blood, to be then distributed throughout the body.
How do you measure compression?
Because compression socks are considered medical-grade devices, standardised pressure levels can be measured in millimetres of Mercury, or mmHg. The scale is as follows: mild (8–15 mmHg), medium (15–20 mmHg), firm (20–30 mmHg), extra firm (30–40 mmHg), and RX (40–50 mmHg).
Most running compression socks fall into the mild to firm range — the RX range is reserved for serious medical problems like blood clots. Some compression sock brands don’t share their mmHg numbers, as outside factors like how the sock fits can cause the amount of pressure to vary a bit.
Some studies have shown 20 mmHg to be the ideal amount of pressure for at-rest recovery, though you might want to experiment to find out what’s most comfortable for you.
When should you wear compression socks?
While many runners wear compression socks or sleeves for post-workout recovery, you can reap the benefits of compression gear at any time. Some athletes train and even race in compression socks to help encourage blood flow through the lower leg and calves, but most runners opt for a lighter grade of compression if they are using the sleeves during exercising.
McCrystal recommends compression socks for travellers as well as athletes. ;Sitting for long periods of time on a plane or car ride can make you more susceptible to developing blood clots in your legs, a condition known as deep vein thrombosis,' she says. 'Compression socks that offer effective graduated compression reduce pressure and swelling in the legs and feet to help prevent blood clots and keep your legs feeling fresh.'
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