Article: Compression socks for running: useful or useless?
Compression socks for running: useful or useless?
What the science says: no faster times
The scientific consensus in 2025 is clear: compression socks do not make the average runner faster.
Wang et al. analyzed 51 randomized studies with almost 900 participants (Journal of Sport and Health Science, 2025). For race time and time to exhaustion, the pooled effects were close to zero. No difference between socks, tights or other compression garments. No difference per distance or surface.
Telles et al. specifically looked at compression socks during running (Journal of Sport Rehabilitation, 2025) and analyzed data from 600 runners across 28 trials. No reliable benefit for running speed, time to exhaustion, or perceived effort. Da Silva et al. (2018, Sports Medicine) came to the same conclusion for short, medium, and long distances.
If you buy compression socks expecting to run faster, the data will go against you. Do you want to know what compression socks do in the first place? Read what exactly do compression socks do?
What compression socks DO do
They are not useless. The benefits lie in a different area.
Less muscle vibration, the strongest proven effect
Wang et al. (2025) found a significant pooled effect for reduction of soft tissue vibration (SMD -0.43). Gassier et al. (Frontiers in Sports and Active Living, 2025) measured a 15 percent reduction in vibration amplitude after an exhaustive downhill run. Ehrström et al. (2018) observed less vibration and more favorable neuromuscular outcomes in trail runners.
Concretely noticeable: Maarten, an enthusiastic athlete and co-founder of KINEX, immediately noticed this over long distances: "Over longer distances, where my legs felt less stable after 20 kilometers and muscle vibrations accumulated, I experienced more stability. This resulted in fewer sports injuries for me, in my case a type of shin splint on the inside of the ankles extending up to the calves."
More stability, fewer dropouts
Franke, Backx, and Huisstede (2021, BMC Sports Science, Medicine and Rehabilitation) investigated 512 athletes who already wore compression clothing. Runners who consistently used compression socks had a statistically lower prevalence of current lower leg injuries (odds ratio 0.32). This is an observational study, not hard evidence that compression socks prevent injuries. But the mechanical explanation is plausible: less muscle vibration means less tensile force on the periosteum and Achilles tendon with each foot strike. As support in preventing recurring complaints, compression is therefore well defensible.
Maarten puts it practically: "The most important advantage was that I could protect my training rhythm leading up to a competition. Stopping training due to a sports injury is very annoying, and I wanted to prevent that."
Possible recovery support after heavy exertion
Li et al. (Life, 2025) analyzed 27 studies and found small improvements in recovery of muscle strength and power in the first 48 hours after heavy exertion. The effects were modest and the studies differed greatly in design. Carvalho et al. (2021) found no recovery benefit the day after a regular 10 km run. The effect seems most plausible after eccentric or unusually heavy exertion, not after every long run.
Why Class 2 then?
A fair question, because science shows no difference between Class 1 and Class 2 in runners. Brown et al. (2017) found no significant effect of compression strength in a recovery meta-analysis. There is also no randomized comparative study directly testing Class 1 and Class 2 in runners.
Nevertheless, KINEX consciously opts for Class 2 (23-32 mmHg), for three reasons: controllability, a noticeably supportive feel, and stability. The pressure is measurable and consistently present, even after multiple washes and training sessions, and is controlled with Swisslastic MST technology. With the firmer compression, KINEX also aims to provide more stability in the lower leg, which theoretically leads to even less muscle vibration, precisely the effect that HAS been scientifically proven. The choice is therefore not about the claim that more pressure automatically works better. You can read the full story in the difference between Class 1 and Class 2.
What compression socks are not
They are not a speed booster. They do not increase your VO2max. They do not cure an existing injury and are not a substitute for a good training build-up or the advice of a physiotherapist.
When are they useful?
Based on the available literature, compression socks are defensible if you:
- Regularly do longer training sessions where you notice your lower legs become less stable after 15-20 km
- Complete intensive training blocks where the risk of dropout due to overuse is higher
- Find them comfortable and feel more secure in your ankle and calf; comfort is an intrinsic value
- Want to train more consistently by experiencing fewer minor injuries that disrupt your training rhythm
KINEX compression socks were developed for these situations. Class 2, 23-32 mmHg, gradual compression from foot to below the knee, made in Portugal. Undecided between a short and long sock? Read short vs long compression socks: which do you choose?
Perseverance wins. Compression socks help you persevere.
Sources
Wang et al. (2025), Journal of Sport and Health Science · Telles et al. (2025), Journal of Sport Rehabilitation · Franke, Backx & Huisstede (2021), BMC Sports Science, Medicine and Rehabilitation · Gassier et al. (2025), Frontiers in Sports and Active Living · Ehrström et al. (2018), Frontiers in Physiology · Li et al. (2025), Life · Carvalho et al. (2021), Life · Brown et al. (2017), Sports Medicine · Da Silva et al. (2018), Sports Medicine
