There is no single answer, because the right duration depends on why you are wearing them. Here are the common cases.
During exercise
For the duration of the session or race, however long that is. A marathon, a Hyrox, a long training run: put them on before and take them off after. There is no need to break the session up.
For recovery after training
This is where the evidence for compression is strongest, and where most people under-use it. Two to four hours after a hard session is a reasonable window, and some athletes wear them for longer after a race or a particularly heavy block.
Putting them on soon after finishing tends to be more useful than remembering hours later.
For travel
The whole journey, ideally including the transfer at each end. Put them on before you leave rather than at the airport, because feet swell through the day and they get harder to pull on.
All day
Sports compression at 25-30 mmHg is designed for activity and recovery rather than continuous all-day wear. If you want compression for a full working day, particularly if you are on your feet, a lighter graduated pressure is usually more comfortable.
If you are considering all-day compression for a medical reason such as varicose veins, swelling or a circulatory condition, that is a conversation to have with a doctor or pharmacist, who can advise on the right class and fit for you.
Overnight
Sports compression socks are generally not intended for sleeping in. When you are lying down, gravity is no longer working against venous return, so the rationale largely disappears. Speak to a doctor if overnight compression has been suggested to you.
Signs you should take them off
- Numbness, tingling or pins and needles
- Skin that stays indented or discoloured after removal
- Pain rather than firm pressure
- The cuff digging in or rolling down
A rolled or bunched cuff is worth fixing immediately, because it creates a tight band that works against the graduated gradient.
Sizing matters more than duration
Most discomfort blamed on wearing compression too long is actually a sizing problem. Graduated compression only works if the sock fits your calf circumference, not just your shoe size. A sock that is too small will feel wrong within an hour.
Frequently asked
Can I wear them two days running? Yes, provided they are washed and still have their elasticity.
How often should I replace them? When the stretch goes. Compression garments lose effectiveness gradually with washing and wear.
Can I wear them for a long drive? Same principle as flying, and the same benefit.
Our compression race socks run at 25-30 mmHg and our compression range covers tights, shorts and calf guards at 15-20 mmHg. Free UK delivery over £50.
How Long Should You Wear Compression Socks?
There is no single answer, because the right duration depends on why you are wearing them. Here are the common cases.
During exercise
For the duration of the session or race, however long that is. A marathon, a Hyrox, a long training run: put them on before and take them off after. There is no need to break the session up.
For recovery after training
This is where the evidence for compression is strongest, and where most people under-use it. Two to four hours after a hard session is a reasonable window, and some athletes wear them for longer after a race or a particularly heavy block.
Putting them on soon after finishing tends to be more useful than remembering hours later.
For travel
The whole journey, ideally including the transfer at each end. Put them on before you leave rather than at the airport, because feet swell through the day and they get harder to pull on.
All day
Sports compression at 25-30 mmHg is designed for activity and recovery rather than continuous all-day wear. If you want compression for a full working day, particularly if you are on your feet, a lighter graduated pressure is usually more comfortable.
If you are considering all-day compression for a medical reason such as varicose veins, swelling or a circulatory condition, that is a conversation to have with a doctor or pharmacist, who can advise on the right class and fit for you.
Overnight
Sports compression socks are generally not intended for sleeping in. When you are lying down, gravity is no longer working against venous return, so the rationale largely disappears. Speak to a doctor if overnight compression has been suggested to you.
Signs you should take them off
A rolled or bunched cuff is worth fixing immediately, because it creates a tight band that works against the graduated gradient.
Sizing matters more than duration
Most discomfort blamed on wearing compression too long is actually a sizing problem. Graduated compression only works if the sock fits your calf circumference, not just your shoe size. A sock that is too small will feel wrong within an hour.
Frequently asked
Can I wear them two days running? Yes, provided they are washed and still have their elasticity.
How often should I replace them? When the stretch goes. Compression garments lose effectiveness gradually with washing and wear.
Can I wear them for a long drive? Same principle as flying, and the same benefit.
Our compression race socks run at 25-30 mmHg and our compression range covers tights, shorts and calf guards at 15-20 mmHg. Free UK delivery over £50.