Can Compression Socks Improve Recovery After Running?

In theory, wearing compression socks after exercise can help remove metabolic waste in time by promoting blood circulation, which is also conducive to muscle regeneration and repair. In one study, athletes who wore compression socks for 48 hours after a marathon took an exhaustive endurance test 6 percent longer than those who didn't. The Exeter researchers first had volunteers perform continuous longitudinal jumps, which were designed to produce significant muscle fatigue and delayed muscle soreness. They then had them perform three leg strength exercises on the first, second, third and fourth days after the longitudinal jump. They looked at whether performance decreased and delayed muscle soreness occurred during leg strength exercises. They found that after wearing compression socks for 24 hours, performance during leg strength exercises improved and muscle soreness decreased compared to without compression socks.

However, other studies have found in controlled trials that wearing compression socks does not alleviate delayed muscle soreness associated with running a marathon.

So, overall, compression socks may not be as great for improving running performance as brands claim, but they may play a role in reducing muscle soreness and improving recovery from fatigue. Of course, according to Xiaobian, a good warm-up before running and stretching massage and other recovery means after running can achieve similar results. Therefore, if you find that compression socks can increase personal PB or relieve fatigue during the process of use, then feel free to use them during running. If you feel compression socks are too tight and uncomfortable to wear, it doesn't matter if you don't wear them.