September News from Fleet Feet

Recently to hit the national stage in NBA basketball games, compression gear has become more prevalent in the athletic world. At the last Ironman Canada, multiple participants were seen wearing compression socks during the marathon. Many world class runners also have been using these accessories, including Paula Radcliffe. Why are runners using these, how do they help (or not), and would they be good for you?

Compression stockings or socks are traditionally used in the medical community to assist with venous and lymphatic circulation via increased pressure of the tissues surrounding the vessels by promoting fluid balance. In other words, these tightly-fitting socks help increase circulation and by compressing the local area. As we age, the longer we are on our feet or are performing weight bearing activity, the harder it is for our circulatory systems to move fluid against gravity and back toward the heart. Compression stockings assist the circulatory system by providing extra support, decreasing the load, and increasing fluid movement. Typically, multiple grades of pressure are available and vary, depending on the degree of fluid imbalance. The pressure is greatest toward the foot of the stocking and less toward the knee.

There are many brands and styles of compression socks out there for runners/athletes. Most claim to increase circulation, reduce muscle fatigue by reducing muscle vibration, decrease post-activity soreness, and increase recovery time. There is not much research currently available regarding whether or not these socks increase physical performance. Instead, the majority of the evidence seems to be from observation. However, two studies did show some positive effects. One study, done on masters cyclists, showed increased performance during a second activity session when the stockings were worn during recovery periods (European Journal of Applied Physiology 2004). Another study showed decreased post-race soreness in 10k male runners who wore compression socks during the race (Journal of Sport Science Feb. 2007).

Obviously, further scientific evidence would be helpful in determining the overall impact of compression stockings on performance, but at this time there seems to be more support by the general running population that the compression socks seem to make things better. Consider giving them a try. (However, consult your primary care provider first to rule out any reasons you should not try them.) Happy running!