Cycling Compression Socks

Are compression socks good for cycling?

“Studies show [compression] gear has little to no effect on athletic performance, but some people swear by it. Maybe thinking they have an edge gives them one. The evidence for faster recovery is better, but not enough to make a difference for weekend warriors,” WebMD reports.

As an example of this, we searched the National Institutes of Health’s PubMed for the term “cycling compression,” which returned more than 230 results at the time of our research. Here were the most relevant results out of the top 20, sorted by best match:

A 2017 Australian study of 20 participants indicating that lower limb compression garments improved cycling performance, vastus lateralis mBF (muscle blood flow), and heart rate.

A 2017 meta-analysis of 23 peer-reviewed studies, which concluded that compression garments are most useful for strength recovery 24 hours or more following resistance exercise (including cycling).

A 2015 French study indicating that wearing calf compression sleeves, before, during and after a cycling exercise increased tissue oxygen saturation (StO2) at rest and at low intensities, but not at higher intensities.

A 2013 study conducted by the Australian Institute of Sport that found, “Wearing compression garments during cycling may result in trivial performance improvements of ~1% and may enhance oxygen delivery to the exercising muscles.”

A study from 2012 conducted by School of Human Sciences at St. Mary’s University College in the UK, which found, “Despite widespread use in sport, neither ionized nor nonionized compression tights had any significant effect on sprint or endurance cycling performance.”

Granted, this is by no means an exhaustive review of the available clinical support related to compression socks and their cycling benefits. However, it underscores WebMD’s statement that the evidence is limited, and that what positive evidence exists primarily points to improved muscle recovery for trained athletes (forget about weekend warriors) following running.

What’s the meaningful difference between these sports? In a nutshell, running is a weight-bearing, higher-impact activity because your legs continually strike the ground. 

Comparatively, pedaling involves smooth, circular motions that don’t strain the leg muscles—or even the bones—as much. Therefore, cycling damages muscles less than running, and requires much less recovery afterward.

What Benefits of Cycling Compression Socks?

Before you go on that next long ride and ponder leaving those compression socks in the dresser, consider yourself missing out on these benefits.

Reduced Buildup of Lactic Acid. Getting fresh oxygen to your muscles is a crucial part of any workout, it is why athlete huff and puff so much and coaches encourage breathing. When your body doesn’t get enough oxygen during a workout it causes a buildup of lactic acid which can cause soreness and cramping. Compression socks not only encourage oxygen-rich blood flow, but by moving fluid around, it prevents lactic acid from settling.

Extra Leg Support. Cycling is not only hard on the legs, but the knees, ankles, and other joints. Cyclists with previous injuries in those areas may need to wear a sturdier brace, but other cyclists can prevent the wear and tear on their joints with compression socks. Wearing compression socks during a workout provides support, but by changing into a clean pair after a few hours of cycling, they can prevent fluid retention, muscle soreness, and swelling as well.

Supreme Comfort. After years of wearing regular socks, it may not seem like the type of sock makes a difference, but after switching to compression socks, no regular sock will ever feel the same again. Compression socks are made specifically for left or right feet so they always fit like a glove. As you start to warm up during a workout, the material wicks away sweat and helps keep feet cool with temperature regulation. Combine that with the extra padding in the socks and your feet are sure to feel extra spoiled.

Should cyclists wear compression socks?
Add compression socks to your list of cycling gear essentials for increased performance and recovery. Cycling for competition, exercise or even enjoyment, requires preparation. You need a bicycle, shoes, comfortable seat, proper sportswear and a helmet. But, even with your checklist of essentials, one item may be missing- compression socks.