Do Compression Socks Actually Work? 

You might associate compression socks with your grandparents or a hospital setting. But stockings have become a trendy travel and wellness accessory among social media users and doctors say they offer several health benefits.

Compression socks are “essentially long, elastic socks designed to apply extra pressure around your legs,” which reduces swelling and improves blood circulation, says Dr. Michael Shen, medical director of adult primary care and geriatrics at NYC Health + Hospitals/Woodhull in Brooklyn. They are often recommended for people with vein problems, but they can also be helpful in other situations.

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 progressively 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.

“This gradient is the key characteristic that distinguishes medical-grade compression from ordinary tight socks,” he explains.

Socks are designed to help blood flow through 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 pressing on the veins and surrounding tissues in the legs, Pabarue explains. “This support helps the venous valves work more efficiently 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 the legs often feel less heavy or tired.”

The gentle pressure improves blood flow to the heart, preventing it from pooling in the lower legs, adds Lakhanpal. Compression also improves fluid movement, including lymphatic drainage. Both mechanisms help minimize swelling.

“You can think of it as helping to move some of the fluid back up into the leg,” says Shen.

What are the benefits of compression socks?

The light pressure provided by compression socks has been shown to provide many benefits, including reducing leg swelling; relieve pain, heaviness or fatigue in the legs; improve discomfort during prolonged periods of sitting or standing; minimize symptoms of varicose veins or chronic venous insufficiency, including itching or pain; and prevent leg ulcers.

Although compression socks improve circulation, reduce pressure on veins, and manage swelling and other symptoms, Pabarue says, they won’t necessarily help repair damaged veins.

“For many people, they play an important role in maintaining long-term venous 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 disadvantages?

Some people consider compression socks uncomfortable because they can be too tight, says Shen.

When compression socks don’t fit properly, 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, says Lakhanpal.

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People with peripheral artery disease, diabetes with neuropathy, or severely reduced blood flow should avoid compression socks or at least talk to their doctor before wearing them, he says. People with arthritis, nerve problems or fragile skin should also see a doctor first, Pabarue adds.

When should you wear them?

Compression socks are a good option for people who often experience swelling or discomfort in their legs, or who spend a lot of time sitting or standing, such as during a long-haul flight or a standing shift, says Pabarue.

Pregnant women with venous symptoms may also benefit from compression socks under the guidance of their doctor, says Lakhanpal. People with varicose veins, chronic venous insufficiency, vein-related leg swelling, or a history of venous leg ulcers are also suitable for compression socks.

Compression socks are also used in medical settings to reduce the risk of blood clots after 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 traveling or long work days,” says Pabarue. If you wear compression socks all day, Shen suggests removing them at night and elevating your legs “so gravity can help drain blood from the legs and reduce swelling.”

Some compression socks are marketed to runners and other athletes, claiming that they can reduce soreness and shorten recovery time. However, according to Harvard Medical School, there is no convincing scientific evidence to support these claims.

Wearing compression socks is probably not necessary for people without vein-related medical problems or for people who are not at increased risk of these problems, says Lakhanpal.

How to choose compression socks

A good fit is key, says Pabarue. Compression socks “should be snug and supportive, but not painful or too tight.”

Ideally, you feel the most pressure around your ankle and “less and less as it goes up the leg,” says Shen. Compression socks should feel like a “firm hug,” without numbness, tingling, pinching behind the knee, or digging, says Lakhanpal. You shouldn’t have to struggle to put them on either.

Compression socks aren’t one-size-fits-all, Lakhanpal says. They come in different compression levels, measured in millimeters of mercury (mmHg), listed on the product label. The lower compression is 20 to 30 mmHg; over 40 mmHg is on the upper range, says Shen. Pabarue adds that lighter support is recommended for daily wear, while stronger support is for people with vein problems.