Prevent Swelling With the Best Compression Socks for Running (2024)

Compression socks are a deceptively simple accessory with a myriad of recovery benefits for runners, travelers, 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, energized 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. 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.

• Best Overall: CEP Tall 4.0 Compression Running Socks
  
• Best Lighter Compression: Sockwell Modern Mountain Compression Crew Socks
  
• Best Moisture Management: Swiftwick Aspire Twelve Compression Socks
  
• Best Race Recovery: 2XU Recovery Compression Socks
  
• Best Natural Fiber: Sockwell Circulator Compression Socks

How Much Compression Do You Need for Running?

Compression is measured in millimeters of mercury, abbreviated as mmHg. We typically recommend runners choose compression socks with somewhere between 20 and 30 mmHg of pressure for running and recovery. This level of compression is considered firm, but it won’t cut off circulation or feel uncomfortable for most runners.

You’ll also see a range of compression in each listing. This refers to gradient compression, in which the sock has a controlled amount of pressure at the ankle that gradually decreases up the leg, as opposed to a consistent level of compression throughout. This pushes blood flow and circulation up the leg and helps prevent swelling at the ankle.

Not all running compression socks have gradient compression—many of them apply a more even level of pressure around the lower leg. And most aren’t designed to be as firm as medical-grade models, so if you need compression socks for medical reasons, make sure to get a recommendation from your doctor or physical therapist. If your compression socks are so tight that they’re digging into your skin or causing pins and needles, size up or switch to gradient socks. Your legs should feel supported, not constricted.

Materials

Like standard socks, compression socks can be made with a blend of cotton, merino, or nylon paired with a durable, stretchy material like spandex or Lycra. The percentage of elastane and the weave of the sock dictates both the pressure and the stretchiness of the sock.

Lycra and spandex are necessary for elasticity. As for the other materials, we chose socks that’ll wick sweat and remain breathable while you run or recover, such as nylon, polyester, and merino.

Height

Opt for over-the-calf socks for the maximum compression benefits. This allows socks with a gradient compression to help push blood flow through the ankle and up the leg. To find the right size, measure the widest part of your calf and the narrowest part of your ankle, then consult the sizing guides on the manufacturer’s website to make sure you’re getting the right fit.

I’m a runner, gear tester, and editor in the outdoor realms, with thousands of miles of running, racing, and trail experience. To compile this list, I relied on my personal experiences running and working in these models, as well as that of the Runner’s World staff and wear testers. I scoured studies on the effectiveness of compression in general, and also interviewed vascular surgeon and runner Britt H. Tonnessen, MD, and Fleet Feet’s accessories buyer, Kaitlyn McCrystal.

I 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.

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 odor as well as natural fibers, but that’s your tradeoff 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.

Equally comfortable for hiking, running, recovery, or travel, these lightweight compression socks are mid-calf height as opposed to over-the-calf, making them a versatile choice for runners who might not want to commit to the full-sleeve look. These are made with a soft merino/alpaca wool blend that stays stink-free and wicks sweat, with arch support and a reinforced toe for durability and fit.

They have a lower percentage of elastane and a lighter compression than others on this list, which makes them great for a range of activities while still getting the benefits of light, graduated compression. Since they do have a higher level of natural fibers, they won’t hold their shape quite as well as socks with a higher elastane content, but they spring back nicely after washing and hold up for plenty of wash cycles.

Swiftwick’s Aspire socks come in five heights, all of which are lightweight, ultra-durable, and comfortable all day. The Aspire Twelve we listed here is the tallest of the line, with a calf-length fit that hugs your lower legs in a smooth, breathable olefin-nylon-spandex blend. These have a “firm” level of gradient compression (20 to 30 mmHg) that provides a snug feel to support your muscles without throttling them, though runners with more tactile sensitivity might find them a bit too compressive for extended wear.

These perform best when you compare their moisture management and wicking capacity over the course of a long day, keeping your feet dry and comfortable even on sweaty runs or long travel days. The material is nice and stretchy and doesn’t lose its shape over time. These socks are also incredibly affordable for how well they’re made and how well they hold up.

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 itsown 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.

These socks are comfortably snug without feeling excessive and are made with a soft blend of merino and bamboo-sourced fibers 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.

Although these snug compression socks are rated as firm, with a graduated compression level of 20 to 30 mmHG, they have a wide, lightly elasticized 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 color options but also are jazzed on the more eye-catching colorways like neon yellow, pink, and graphic blocking.

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 fibers don’t have the same odor resistance as natural fibers, these have a silver treatment woven into the material to reduce bacteria buildup and eliminate odors.

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, standardized pressure levels can be measured in millimeters 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 travelers 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.”