You might associate compression socks with your grandparents or a hospital setting. But the stockings have become a trendy travel and wellness accessory among social-media users—and doctors say they offer several health benefits.
Compression socks are “basically long, elastic socks that are made to apply extra pressure around your legs,” and this reduces swelling and improves blood flow, explains Dr. Michael Shen, medical director of adult primary care and geriatrics at NYC Health + Hospitals/Woodhull in Brooklyn. They’re often recommended for people with vein-related conditions, but they can be useful in other situations, too.
Here’s what doctors want you to know about compression socks.
What are compression socks, and how do they work?
Compression socks, also known as graduated compression stockings, are “specially knit socks designed to apply the most pressure at the ankle and gradually less pressure as you move up the leg,” says Dr. Sanjiv Lakhanpal, a cardiovascular and thoracic surgeon and president and CEO of the Center for Vein Restoration in Greenbelt, Maryland.
“That gradient is the key feature that distinguishes medical-grade compression from regular tight socks,” he explains.
The socks are designed to help blood flow more easily in the legs, says Dr. Hugh Pabarue, a physician and vein specialist at Metro Vein Centers in Macomb, Michigan.
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They work by gently squeezing the veins and surrounding tissues in the legs, Pabarue says. “This support helps vein valves work more effectively and improves the natural muscle-pump action of the calves when you walk. As a result, blood circulates better, pressure in the veins is reduced, and legs often feel less heavy or tired.”
The gentle pressure improves blood flow up to the heart, preventing it from pooling in the lower legs, Lakhanpal adds. The compression also improves fluid movement, including lymphatic drainage. Both mechanisms help minimize swelling.
“You can think of it as helping squeeze some of the fluid back up the leg,” Shen says.
What are the benefits of compression socks?
The gentle pressure that compression socks provide has been shown to offer numerous benefits, including reducing leg swelling; relieving leg aching, heaviness, or tiredness; improving discomfort during extended periods of sitting or standing; minimizing symptoms of varicose veins or chronic venous insufficiency, including itching or pain; and preventing leg ulcers.
While compression socks improve circulation, reduce the strain on veins, and manage swelling and other symptoms, Pabarue says, they won’t necessarily help repair damaged veins.
“For many people, they are an important part of maintaining long-term vein health and preventing symptoms from getting worse,” he says. But they “work best alongside regular movement and exercise, staying hydrated, elevating the legs when possible, and wearing supportive shoes.”
Are there any downsides?
Some people consider compression socks uncomfortable because they can feel too tight, Shen says.
When compression socks don’t fit well, they can irritate the skin, cause skin indentations, or roll down and create a tight band, or “tourniquet effect,” around the leg, which could impair circulation, Lakhanpal says.
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People with peripheral arterial disease, diabetes with neuropathy, or severely reduced blood flow should avoid compression socks or at least talk to their doctors before wearing them, he says. Individuals with arthritis, nerve problems, or fragile skin should also speak to a physician first, Pabarue adds.
When should you wear them?
Compression socks are a good option for people who often experience leg swelling or discomfort, or who spend a lot of time sitting or standing, such as during a long-haul flight or work shift on their feet, Pabarue says.
Pregnant women with vein symptoms can also benefit from compression socks under their doctor’s guidance, Lakhanpal says. Individuals with varicose veins, chronic venous insufficiency, vein-related leg swelling, or a history of venous leg ulcers are also a good fit for compression socks.
Compression socks are also used in medical settings to reduce the risk of blood clots following surgery or during hospitalizations, Lakhanpal says.
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“Some people benefit from wearing them every day, while others only need them during certain activities, like travel or long workdays,” Pabarue says. If you wear compression socks all day, Shen suggests removing them at night and elevating your legs “so that gravity can help bring the blood out of the legs and reduce the swelling.”
Some compression socks are marketed to runners and other athletes, claiming they can reduce soreness and shorten recovery time. However, there isn’t convincing scientific evidence on these claims, according to Harvard Medical School.
Wearing compression socks likely isn’t necessary for those without vein-related medical conditions or people who aren’t at increased risk for these issues, Lakhanpal says.
How to choose compression socks
Proper fit is key, Pabarue says. Compression socks “should feel snug and supportive, but not painful or overly tight.”
Ideally, you feel the most pressure around your ankle and “less and less as it goes up the leg,” Shen says. Compression socks should feel like a “firm hug,” with no numbness, tingling, pinching behind the knee, or digging in, Lakhanpal says. You also shouldn’t have to struggle to put them on.
Compression socks aren’t one-size-fits-all, Lakhanpal says. They come in different compression levels, measured in millimeters of mercury (mmHg), which is displayed on the product label. Lower compression is 20-30 mmHg; over 40 mmHg is on the higher end, Shen explains. Pabarue adds that lighter support is recommended for daily wear, while stronger support is for those with vein conditions.
You’ll also need to measure your calf and ankle circumference and leg length to make sure the socks fit—brands typically provide a sizing chart on the package, Lakhanpal says. He also suggests choosing socks made of breathable fabric and with smooth seams for comfort.
“If you’re buying them for a medical condition—varicose veins, swelling, or a history of ulcers—it’s worth getting guidance on the right compression class and strength,” Lakhanpal says.
Finding the right fit can take some trial and error, Shen adds. “Try a bunch of different types, and see what fits.”
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