Compression Socks and Sleeves for Exercise

When it comes to optimizing workout performance and accelerating recovery, athletes and fitness enthusiasts are always looking for a competitive edge. One tool that's gained popularity across sports like running, CrossFit, golf, and even pickleball is compression socks and sleeves. But do they actually work?

Let’s take a closer look at the science behind compression socks, their benefits, and how to choose the best ones for your training needs.

What Are Compression Socks and Sleeves?

Compression socks and calf sleeves are tight-fitting garments designed to apply graduated pressure—tighter at the ankle and gradually looser up the leg. This pressure helps promote blood flow, reduce muscle vibration, and support key muscle groups during and after exercise.

Are Compression Socks Good for Working Out?

Yes, they can be. Studies have shown that wearing compression socks while working out can offer a range of physiological and performance-related benefits. Athletes in various sports—runners, CrossFitters, golfers, and pickleball players—have embraced wearing compression socks not only for support but also for injury prevention. These socks help reduce strain on the calf muscles and Achilles tendon, offering targeted support to minimize fatigue and cramping.

A systematic review published in the Journal of Strength and Conditioning Research (2018) found that wearing compression socks during exercise improved post-exercise recovery, reduced muscle soreness, and even enhanced endurance in some cases.

Key Benefits of Wearing Compression Socks During Exercise

1. Improved Circulation - The primary function of compression socks is to enhance venous return, helping blood flow back to the heart more efficiently. This can reduce the pooling of blood in the lower legs during long periods of activity.

2. Reduce Muscle Fatigue and Vibration - Muscle oscillation (vibration) during high-impact sports can lead to fatigue. Wearing compression socks during exercise helps stabilize muscles, reducing microtrauma and the risk of delayed onset muscle soreness (DOMS).

3 Calf Pain Relief - If you’ve ever wondered, “Do compression socks help with calf pain while running?”—the answer is often yes. Many athletes report decreased calf pain and cramping when wearing compression socks or calf sleeves for running.

Shin Splints: Can Compression Help?

Shin splints (medial tibial stress syndrome) are a common overuse injury, especially among runners and high-impact athletes. Wearing compression socks or calf sleeves for shin splints can help manage symptoms and support recovery by reducing inflammation, decreasing muscle vibration, enhancing proprioception (body awareness), and improving circulation to aid healing.

A 2021 study published in Sports Medicine International Open showed that compression sleeves reduced pain and improved performance in athletes suffering from shin splints.

Tip: Wear compression socks or sleeves for shin splints for 1–3 hours after a workout or during exercise, depending on severity. Always consult a sports medicine professional for specific guidance.

Sport-Specific Compression: Tailored Support

Running & CrossFit

Compression is popular among runners for its role in performance and recovery. Wearing compression stockings for CrossFit helps with quick, explosive movements, reducing soreness post-WOD (Workout of the Day).

Golf

Wearing compression socks for your round of golf helps keep your legs and feet feeling fresh by reducing foot and leg fatigue during long hours of walking. They also help manage venous insufficiency, common in older athletes.

Pickleball

The fast-paced nature of pickleball means frequent lateral movement. Donning compression socks for your match helps maintain muscle alignment and prevent fatigue or injury.

Calf Sleeves vs. Compression Socks: What’s the Difference?

Calf Sleeves: Covering only the lower leg, calf sleeves support the gastrocnemius and soleus muscles to help mitigate calf strain and provide targeted muscle support. This style of compression is ideal for athletes who prefer their own socks or to be barefoot.

Compression Socks: Cover both foot and lower leg (in a knee-high style, compression also comes in thigh highs and pantyhose or waist-high styles). Better for those needing full-foot support, particularly for circulatory benefits.

Learn more about the differences between compression socks and sleeves, as well as product suggestions.

What to Look For in Sports Compression Socks: 

When selecting the best compression socks for working out, keep the following in mind:

• Graduated compression 15–20 or 20-30 mmHg for athletic use

• Moisture-Wicking Material fabrics like Merino wool, nylon, polyester, and spandex pull sweat away from the skin and spread it out for faster evaporation.

• Arch Support provides cushioning and support to the arch, which can reduce pain and discomfort. Arch support also helps with proper foot alignment, which can prevent injuries and alleviate pain related to conditions like plantar fasciitis.

Popular styles to consider include Allegro, Power Comfort by Juzo, Core-Sport from Therafirm, Mediven Active knee highs, as well as the Motion Flow Tech from Sigvaris

Final Verdict: Can You Work Out in Compression Socks?

Absolutely. Wearing compression socks while exercising is not just a trend—they’re backed by science and anecdotal support from both elite and recreational athletes. Whether you're running marathons, swinging a golf club, or lunging across a pickleball court, compression can aid in performance, injury prevention, and recovery.

Want to feel the difference in your next workout? Try out a pair of high-quality fitness compression socks and take the pressure off your legs—literally.

References

1. Hill, J. et al. (2018). Effects of compression socks on performance and recovery. Journal of Strength and Conditioning Research.

2. Born, D.-P., Sperlich, B., & Holmberg, H.-C. (2013). Bringing light into the dark: effects of compression clothing on performance and recovery. Sports Medicine.

3. Ali, A. et al. (2010). The effects of graduated compression stockings on running performance. Journal of Sports Sciences.

4. Sports Med Int Open (2021). Compression garments and shin splints: A clinical analysis.