Compression socks have been a staple in runners’ gear for years. They promise better circulation, less fatigue, quicker recovery—and, of course, a sleek, athletic look. But with fresh research published in 2025 shaking up earlier beliefs, it’s time to take a closer look: do compression socks really deliver?
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What compression socks are supposed to do
The concept is simple: compression socks apply graduated pressure on your lower legs, squeezing hardest at the ankle and gradually less toward the calf. The theory goes that this helps blood flow back to your heart, reduces swelling, flushes metabolic waste, and ultimately improves running performance and speeds recovery.
For a long time, runners—and many coaches—believed this to be true. Studies from the past decade seemed to support some recovery benefits and improved comfort. So, it’s no surprise compression socks became common race-day gear and training companions.
What recent science says
However, two comprehensive studies published in 2025 have cast fresh light on this topic:
- A meta-analysis in the Journal of Sport and Health Science examined dozens of trials with runners wearing compression garments during races and workouts. It found no significant improvement in running performance, regardless of pace, race type, or terrain.
- Similarly, a systematic review in the Journal of Sport Rehabilitation focused specifically on compression socks worn during running. Its conclusion was clear: compression socks don’t change key physiological markers, nor do they reduce perceived effort or fatigue compared to regular socks.
These reviews suggest that, despite their popularity, compression socks don’t actually boost your performance or significantly impact how your body responds during a run.
So why do runners still wear them?
If compression socks don’t speed you up or reduce fatigue, why do so many runners keep using them?
First, there’s the comfort and support factor. Many runners report feeling more stable or less fatigued in their calves, even if this isn’t easily measured in studies. The snug fit can give a sense of muscle “security,” which is hard to quantify but valuable nonetheless.
Second, there’s a strong placebo effect at play. When you believe something helps you, it often does—at least mentally. Feeling good and confident can make a huge difference in motivation and enjoyment, which indirectly benefits your running.
And of course, style matters. Compression socks look sharp, making runners feel part of a community and adding a professional touch to their kit.
Related: 7 Recovery Myths Every Runner Should Ignore
Should you wear compression socks?
If you’re chasing guaranteed performance gains, compression socks probably aren’t the magic bullet. But if you enjoy wearing them for the feel, the look, or even just the psychological boost, that’s perfectly valid.
In running, what matters most is what works for you personally. Compression socks might not change your race times or physiological stats, but if they make your runs or recovery days feel a little better, they can still have a place in your gear bag.
