Studies that monitor the effects of compression socks on athletes during rest have had some positive outcomes. Perhaps the most interesting potential benefits of compression socks is after exercise. Meanwhile, research on the effects on athletes of wearing “undersized lower body compression garments” (opens in new tab), found that while they products offered some benefits thanks to to improvements in venous flow, this did not correspond to any improvement in endurance running performance.Īnecdotally, the evidence is a wide ranging, too, with some people reporting they never head out for a long run or walk without wearing their favourite compression socks for hiking, and others saying they found no benefits whatsoever. There is further anecdotal evidence that compression socks can help to reduce your potential for muscle cramping. Likewise, another study (opens in new tab) found that compression clothing in general “may assist athletic performance and recovery”. It found, too, that there could be some benefit from reduced muscle pain, damage, and inflammation. One piece of research conducted on runners (opens in new tab) concluded that wearing compression clothing may slightly improve variables related to endurance performance due to improvements in running economy, biomechanical variables, perception and muscle temperature. Studies show varying results as to whether or not compression socks can improve performance due to increased blood flow. It is important to ensure you have taken on board adequate water during a hike in warm conditions because this is also a reason why swelling can occur, but compression socks can also be an aid.Ĭompression socks for hiking are said to aid endurance and recovery (Image credit: Getty Images) Compression socks for hiking: is there any evidence of the benefits?
Other hikers will tell you that they recover quicker from a tough day of walking, especially long-distance (see: what is thru-hiking?) or on a route with lots of steep ascent, if they wear compression socks during and after their activity.Īnother reason to wear compression socks could be if you suffer with swollen lower legs when walking. Many walkers – and runners – who hike long distances swear by compression socks because they say they aid endurance by decreasing the stress and strain on muscles. For people with varicose veins or those who are prone to tight calf muscles, there could be greater benefits. There is, in short, no good reason not to. Who are compression socks for?Īnyone can choose to wear compression socks for hiking if they want to. The benefit claims include enhanced oxygen delivery decreased lactic acid and prevention of cramping. The pressure created by the socks pushes fluid up the leg and therefore increases blood flow to the heart. They are claimed to be designed to help legs battle the effects of gravity by pushing blood back up to the heart. The faster the blood is flowing, the better your circulatory functions and the better this process is, the more oxygen gets to your cells.Ĭompression socks are growing in popularity in outdoor activities (Image credit: Getty Images) How do compressions socks benefit hikers?Ĭompression socks usually have graduated compression, which means they are tighter lower down the leg and looser higher up, or just below the knee. It’s claimed that compression socks help to circulate blood more efficiently through the legs, which means blood returns to the heart faster. When it comes to exercise, whether hiking or trail running, the more oxygen your cells receive, the better they will function.
Once the cells have used up the oxygen and nutrients in the blood, the de-oxygenated blood and other waste products go into the veins, which are then channelled back into the heart.Īfter the de-oxygenated blood has made its way back to the heart, it is oxygenated again from the lungs.
Most people have a general idea that the heart pumps oxygen-rich blood to muscles and limbs through the arteries. Compression socks for hiking: the science of blood flow There is a sister product, compression sleeves, which are like a sock but without the foot. To do this effectively, many compression socks use an extra ingredient called spandex, a synthetic fabric that is prized for its elasticity.Ĭompression socks may also feature a graduated compression or they could have areas of more focused pressure, such as around the calves or the mid-foot. But sure, you are probably thinking, don’t the best hiking socks offer good support in the first place? In answer to this, yes they do to an extent but compression socks for hiking are are specifically designed to more snugly support your feet and lower leg, complementing the support of your best hiking boots and best hiking shoes.
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