surprising benefits of compression socks for running

#Surprising benefits of compression socks for running how to
#Surprising benefits of compression socks for running trial

The fact that pre-existing beliefs have a big effect on how well compression socks work definitely seems to suggest that some of the benefits are “all in your head”.

#Surprising benefits of compression socks for running trial

On the other hand, muscle soreness and fatigue were lower just before the second time trial for everyone in the compression socks, regardless of their prior beliefs. The study also looked at measurements like oxygen consumption, heart rate and perceived exertion, but didn’t find any differences between the groups. The error bars here are +/- ~20 seconds, but the difference is still striking. So for the believers, there was a tiny (and non-significant) speed-up in the second trial, while the skeptics had a significant (and unsurprising) slow-down. During the compression sock trial, there was no overall difference between the first and second 5Ks – but there was a difference if you broke it down by beliefs: There were seven runners with positive beliefs about compression socks and five runners with neutral or negative beliefs. They did this on two separate occasions, once while wearing compression socks during the one-hour recovery period, and once without. They had 12 well-trained male runners perform back-to-back 5K time trials with one hour between them. That’s what researchers at the Australian Institute of Sport did for a compression sock study whose preliminary results were presented by Ned Brophy-Williams at the ACSM conference. That allows you to check at the end of the study to see whether pre-existing beliefs affected the results.

One way to tease out the difference between psychological and “true” physiological gains is to ask the subjects in the study whether they think the intervention will make a difference. It’s impossible to run a double-blinded study of compression socks (and many other recovery techniques, like ice baths and massage) – you always know when you’re “supposed” to benefit. READ NEXT: Best sports bra for comfort and support while you're exercising The best running compression socks you can buy 1.Compression socks work best if you expect them to, study finds. Many brands offer a unisex fit, but not all. Make sure you find out which it is before you buy so that you can choose the pair that is right for you. A huge number of brands sell both kinds for the same product, ensuring those subtle differences are accounted for in the design and construction process. One area where you might get caught out is with socks designed specifically for men or for women. Breathable material also helps with this, especially if you plan to wear the socks on a daily basis or for longer periods. What other features do I need?Īs with most sports socks, it is useful to look for padding in key areas such as the toes and heel, whether to reduce the pain of existing problems or as a preventative measure against further discomfort. This type of compression sock is tightest in the foot area and applies progressively less compression towards the calf in order to encourage blood flow. One of the first bits of jargon you’ll encounter when shopping around for compression socks is ‘graduated compression’. Studies have shown that they can help manage discomfort caused by deep vein thrombosis or minimise leg swelling during pregnancy, and workers who are on their feet or sitting at a desk for long periods also rate compression socks for maintaining healthy blood flow in their legs and feet.

#Surprising benefits of compression socks for running how to

READ NEXT: Best walking socks for men and women How to choose the best running compression socks for you Why do I need to wear compression socks?Ĭompression socks are most popular with runners and athletes looking to improve performance and speed up recovery, but they’re not just for sport. While they’re not going to transform you from a couch potato to an Olympic athlete, the science suggests that compression socks can aid recovery after intense training or injury, and those made from breathable materials could also prevent unpleasant ailments such as blisters and chafing. There are potential performance benefits associated with compression clothing, with one study even showing that vertical jump height and repetitive jump power was enhanced through wearing them. They’re not just for athletes, however they can also be useful for pregnant women and help prevent blood clots during long haul flights.

They achieve this by lowering venous pressure - blood pressure near the right atrium of the heart - which allows the heart to pump more blood around the body instead of it pooling in the legs. In addition to modest performance gains, multiple studies have shown that using compression socks can help speed up recovery by decreasing muscle soreness and fatigue. Track your training with the best sports watches you can buy in 2022