To really feel the benefits, you don’t want to be buying any old pair of compression socks. They need to fit correctly and exert the right amount of pressure, as well as offer the comfort and support that you need. These requirements will vary from one runner to the next, so check out the guide below to figure out your best fit.
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Make Sure You Get the Right Fit: Measure Up and Consider the Target Wearer
Unlike your average gym or running socks, the fit of compression socks needs to be much more exact – after all, their job is to fit snugly and perform as more than just something to cover your feet. Read on for our tips on measuring up correctly and a debrief on men's and women's sizes.
Take Your Foot and Calf Measurements, and Refer to the Brand’s Sizing
First, you’ll need to ensure the socks are the right size for your feet. If they’re too loose they won’t really do their job properly, as no more pressure will be exerted than from your average pair of gym socks. And if they’re too tight, they’ll not only be painful but will render themselves useless by limiting the circulation of the blood whose movement we’re trying to encourage!
Compression sock sizes tend to be listed as small/medium, large/extra large, or a slight variation of this. There should always be a measurement chart supplied by the manufacturer for you to refer to. If there’s not, move on. Your shoe size and calf measurement used in unison will give you your size, so make sure you know both.
To find your calf measurement, grab a tape measure and note the circumference of the widest part of your calf.Some brands will use centimetres and some inches, so perhaps take a note of both and keep them handy. Similarly, the sizing used will also vary from brand to brand, so choose appropriately with your measurements as your guide.
Are Men’s and Women’s Compression Socks That Different? Yes and No!
There are some running compression socks marketed as women’s, some as men’s, and some as unisex. So is there a difference if you’re using the sizing chart and choosing a pair that fit your measurements? Well, only slightly.
Men’s compression socks are usually a little longer in the foot and have a greater calf length, whereas women’s are designed a little shorter. So really, you could go for whichever suits your body type, or one or the other if you are particularly short, tall, or large-footed. Or, just stick to unisex if you’re unsure!
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Go for Socks With the Optimum Pressure Level for Running
For example, a 20-30 mmHg sock would imply that the firmest end of the pressure scale exerted on the foot is 30 mmHg, and the 20 mmHg would be the decreased pressure further up the leg. Here are the levels of compression so you can get a better idea of where the numbers stand:
- Under 15 mmHg: Low/mild compression
- 15-20 mmHg: Moderate compression
- 20-30 mmHg: Firm compression
- Above 30 mmHg: High/extra firm compression
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Long Socks Are Preferable, But Short Offer Support for Foot Conditions
On the whole, longer compression socksare preferable for running. For a start, they have been designed specifically for athletic activity rather than for flying or medical conditions like some footless or shorter varieties. They can also keep you warm on a bracing morning run, and the warmer the muscles, the less likely you are to get injured.
If you suffer from painful foot conditions such as plantar fasciitis or you want some extra stability on the vulnerable ankle joint when running, opt for a shorter sock as the pressure will be focused on the foot and ankle. You will sacrifice some of the compression for this support, though.
However, if it’s shin splints that ail you, you'll definitely want to go for calf-length compression socks, as they will provide some relief whilst still aiding your recovery and keeping that healthy blood circulating.
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Look for the Right Materials: Synthetics and Technical Fabrics Are Best
Cotton fibres trap moisture, which, for running, can equal sweat and blisters in summer and chilly feet in winter. So it’s probably best to stick to synthetics or at least a mix, as they are durable, breathable, light, and won’t retain odours.
A blend of polyester or polyamide and nylon or lycra is best as you’ll get the benefits of a synthetic alongside the elasticity needed to pull them on and off without a struggle.
We’d also recommend looking for athletic fabrics that have been designed to make your life easier when running, such as moisture-wicking, heat-regulating, sweat-wicking and antibacterial. Think about when you run too, as those who lace up their trainers year-round may want to look for thicker fabrics in winter and cooling ones for summer.
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Extra Padding and Support Features Can Help Longer Distance or Trail Runners
As well as the material they’re constructed from, some compression socks for running have enhancements to make for an even more comfortable and supportive sock that works hard to keep your feet cool, comfy and blister-free.
Look out for ventilated mesh panels to help with breathability or padding on the heels, toes and balls of the feet, all of which will benefit those who run marathons or trails, or suffer from sweaty feet.
Comfort-boosting cushioning is also a great addition to seek out regardless of your running style, as it will be shock absorbing and anti-chafing.
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Consider the Colour of the Socks, Especially if They’ll Be on Show, and How Many Pairs in a Pack
You may have noticed a few runners sporting neon or brightly-coloured compression socks when out pounding the pavement or racking up the treadmill miles, the likes of which are readily available online for you to pick and match to your running outfits as you like.
Those who'd prefer something a little more low-key could stick to a trusty black pair, especially if you tend to wear shorts or run outside in summer. That said, colour will be less of a consideration if you wear long joggers or leggings that will hide them away anyway, allowing you to focus on the pairs’ other merits!
Whichever you choose, it’s worth noting how many pairs each pack contains, and weighing this up next to factors such as the amount of clean pairs you want on hand (or in other words how many times a week you go running/do laundry!), and select accordingly after evaluating the cost alongside your budget.
