What Do Compression Socks Do? A Complete Guide to Benefits and Proper Use

The Ultimate Guide to Understanding Compression Socks

Compression socks have become increasingly popular over the past few years. From athletes to nurses to frequent flyers, all types of people are wearing these snug-fitting socks. But what exactly do compression socks do for your body? And what are the different types and benefits?

In this comprehensive guide, we’ll explore everything you need to know about compression socks. You’ll learn how they work, who can benefit from them, and how to pick the right pair.

What Are Compression Socks?

Compression socks are specialized socks designed to gently squeeze the legs, ankles and feet. This compression helps to stimulate blood flow and reduce swelling. Compression socks come in different levels of compression measured in mmHg.

Common styles include knee high socks, thigh high socks, and sleeves. They are made from stretchy, elastic materials like spandex, Lycra and rubber. Quality compression socks have consistent compression throughout the garment without being too tight.

How Do Compression Socks Work?

Compression socks work through graduated compression. This means the compression is greatest at the ankle and gradually decreases up the leg. The snug fit and elastic fibers help to:

• Improve circulation and blood flow
• Increase oxygen delivery to tissues
• Prevent blood pooling in the feet/legs
• Reduce swelling and fluid buildup
• Stabilize muscles

The effects of the compression socks helps to reduce leg fatigue, improve performance, and speed up recovery. The increased blood flow can also have health benefits like preventing blood clots.

Benefits of Wearing Compression Socks

There are many potential benefits to wearing compression socks for certain groups of people. Here are some of the top ways they can help:

1. Eases Symptoms of Chronic Conditions

Compression socks are frequently recommended to people with certain chronic health conditions including:

• Varicose veins
• Diabetes
• Arthritis
• Postural Orthostatic Tachycardia Syndrome (POTS)
• Peripheral Artery Disease (PAD)
• Chronic Venous Insufficiency
• Edema
• Deep Vein Thrombosis (DVT)

For these conditions, compression socks can significantly improve circulation, reduce pain and swelling, prevent blood clots and ulcers, and improve mobility.

2. Enhances Athletic Performance

Compression socks are popular among athletes for their ability to improve performance and speed up recovery. During activity the socks:

• Increase blood flow to the muscles
• Stabilize the muscles
• Reduce fatigue and lactic acid buildup
• Wick away moisture to keep legs drier

This results in increased endurance, better agility, and less muscle soreness after workouts. Compression also facilitates recovery by flushing out metabolic waste products.

3. Reduces Leg Swelling and Fatigue

Anyone whose job or daily activities require a lot of standing and walking can benefit from compression socks. Nurses, retail workers, teachers, flight attendants, hair stylists and many other professions report less leg swelling, achiness and fatigue when wearing compression.

4. Prevents Blood Clots During Travel

Sitting immobile for long periods during air travel, car rides and train trips can increase the risk of developing a dangerous blood clot. Compression socks prevent blood pooling and increase circulation to minimize the clot risk.

5. Speeds Up Recovery After Surgery

Compression socks are often provided to surgical patients. Wearing them after procedures can help prevent blood clots, reduce swelling, and improve healing and mobility.

Types of Compression Socks

Compression socks are classified by the amount of compression they provide. This is measured in millimeters of mercury (mmHg). Compression ranges from 8-15 mmHg for light compression up to 30-40+ mmHg for maximum compression.

1. 8-15 mmHg: Light Compression

Light compression socks provide 8 to 15 mmHg of compression. This gentle compression can help relieve tired, achy legs and reduce ankle swelling. Light compression socks may also improve circulation.

This level of compression is ideal for everyday wear, pregnancy, travel, mild chronic conditions, and preventing fatigue on long days.

2. 15-20 mmHg: Moderate Compression

Moderate compression socks offer 15 to 20 mmHg compression. They provide more squeezing support and swelling relief compared to light compression. Moderate compression may be recommended for jobs requiring long periods of standing or walking.

They can also aid recovery after workouts and are worn by some athletes for improved performance.

3. 20-30 mmHg: Firm Compression

Firm compression socks deliver 20 to 30 mmHg of compression. This higher level provides maximum circulation benefits and stabilizing support. Firm compression socks are frequently used for medical conditions like:

• Chronic venous insufficiency
• Lymphedema
• Diabetic neuropathy
• Thrombosis prevention
• Leg injury recovery

They may also be worn after surgery or hospitalization to prevent blood clots in immobile patients.

4. 30-40 mmHg: Extra Firm Compression

Extra firm compression socks squeeze the legs at 30 to 40 mmHg. This very high compression helps control severe swelling, speeds healing of leg ulcers, and prevents blood pooling in paralyzed limbs.

Extra firm compression is usually reserved for medical therapy under doctor’s orders. They should only be worn for limited periods to avoid restricting blood flow too much.

5. 40+ mmHg: Maximum Compression

Maximum compression provides over 40 mmHg of pressure. These specialized socks offer the highest level of support and compression. Maximum compression effectively squeezes edematous limbs and can help reshape swollen legs.

Maximum compression is used before and after plastic surgery like liposuction. It may also help control lymphedema after cancer treatment. High compression socks should only be worn with medical guidance.

Who Should Wear Compression Socks?

Here are some of the people who may benefit the most from wearing compression socks:

• Those with chronic venous disorders
• Pregnant women
• Athletes and active people
• Those who stand or walk for long periods
• Travelers
• Post-surgical patients
• People at risk for blood clots
• Those with limb swelling
• Anyone seeking relief from tired, sore legs

Of course, always talk to your doctor before trying compression socks if you have a medical condition or poor circulation. Make sure compression is safe for your individual health status.

How to Choose Compression Socks

Finding the right fit is crucial when selecting compression socks. Follow this guide for choosing the best compression socks for your needs:

1. Pick Your Compression Level

Determine the level of compression you need based on your doctor’s advice and intended use. Moderate 15-20 mmHg compression is suitable for general wellness benefits.

2. Measure Your Ankles and Calves

Use a soft measuring tape to measure the circumference of your ankles and calves at their widest point. Compare to size charts to choose your sock size.

3. Focus on Fit and Comfort

Try on different brands and styles. Walk around and move to ensure the socks fit well without digging into skin or feeling too tight.

4. Choose Proper Length

Pick knee high, thigh high or full length socks based on your intended use and personal preference. Measure your leg length if needed.

5. Opt for Breathable Fabrics

Choose compression socks made of moisture-wicking materials. Cushioned socks can also enhance comfort.

6. Don’t Wear Compression Overnight

Only wear compression socks during waking hours. Remove them at night to allow normal blood flow.

With some trial and error, you can find the perfect compression socks tailored to your body and needs. Be prepared to possibly size up or down or try different brands to get the ideal fit.

How to Wear Compression Socks

Here are some tips for safely wearing compression socks to maximize benefits:

1. Clean and Dry Your Feet

Wash and dry your feet before putting on compression socks to prevent irritation. Trim toenails if needed.

2. Use Powder If Needed

Lightly dust feet and legs with talcum or cornstarch powder if your socks tend to stick due to moisture.

3. Watch for Red Marks

Check for skin indentations after removing socks. Red marks that persists over 20 minutes may mean socks are too tight.

4. Pull On First Thing

Put on compression socks before any other garments in the morning. Don’t bunch or twist.

5. Wear Daily

Consistency is key. Wear your medical compression socks daily as directed by your doctor.

6. Replace Every 6 Months

The elasticity breaks down over time. Replace old compression socks with new ones every 6-12 months.

Cautions About Compression Socks

Compression socks offer great benefits, but there are some cautions to be aware of as well:

• Improper fit can restrict circulation - ensure proper sizing and gradual compression.
• Not for those with certain health risks - check with doctor if you have a blood clot, circulation issues, diabetes complications, etc.
• Can be complicated to get on for those with mobility or dexterity impairments.
• Must be worn correctly to work - wrinkling, folding over, or wearing inside out reduces efficacy.
• Can feel uncomfortable when first wearing - allow your body to adjust to the snug compression.

Compression socks are safe for most people, but it’s still important to follow usage guidelines. Talk to your doctor before use if you have any concerns.

The Takeaway on Compression Socks

Compression socks provide graduated compression that can improve circulation, oxygenation, performance, swelling, and overall leg health for many individuals.

From combating medical conditions to speeding post-workout recovery to reducing economy class syndrome, compression socks have many proven benefits.

Pay close attention to proper sizing and compression level to maximize benefits while remaining comfortable. With consistent, proper use, compression socks can make a meaningful difference in yourhealth and comfort.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.