We know how popular compression socks can be for everyday wear, sporting use and recovery. But what about walking or hiking long distances?
Anybody who has done a long or even multi-day hike knows that looking after your feet is super important. Serious walkers and outdoor enthusiasts spend their hard-earned money on the latest technical socks made from merino wool, have double-layer anti-chafing construction and feature padding in all the right places.
But we’re also noticing more and more hikers look at sports compression socks for long days spent outdoors and on their feet. So what’s the deal? Can sports compression socks be used for hiking? Do they help performance and recovery? Are they comfortable and long-lasting? Well, this blog post explores whether compression socks for walking could work for you.
The Differences Between Hiking and Sports Compression Socks
Compression socks are specially designed to improve circulation by applying gentle, graduated pressure to the legs. They are commonly used in medical and athletic contexts, and even for everyday wear, but they’ve recently found a place in the hiking and outdoor world too.
Unlike traditional hiking socks, which primarily focus on cushioning and temperature regulation, compression socks can reduce swelling, improve blood flow, and support muscle recovery. This is especially useful on multi-day hikes. But what are the other differences?
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Circulation vs. Cushioning: Hiking socks are often made with thick, cushioned materials like merino wool to prevent blisters and keep feet warm in cold weather. Even in warmer temperatures, wool is excellent at regulating temperature.
On the other hand, compression socks primarily focus on improving circulation. While they are sometimes cushioned, it’s not the primary aim.
- Material and Design: Hiking socks often use moisture-wicking and insulating fabrics to keep feet dry and comfortable. Compression socks, on the other hand, are made from elastic materials that naturally promote a tight fit. As a result, they may not offer the same thick padding as traditional hiking socks.
- Performance Goals: Hiking socks are designed to protect feet from external conditions, such as rough boots or varying weather. On the other hand, sports compression socks focus on internal factors, such as reducing muscle fatigue, improving oxygen delivery and improving recovery. For short exercises like running, this is ideal but may not translate to all-day comfort.
The Benefits of Compression Socks for Walking
Compression socks have a range of advantages that can be useful for your next hiking adventure.
- Reduced Swelling and Fatigue: Walking, hiking or running for extended periods can cause your feet and legs to swell due to fluid buildup. In turn, this can cause aches and general discomfort. Compression socks combat this by improving blood flow, which reduces swelling, fatigue and lactic acid buildup, especially on steep climbs or long descents.
- Improved Recovery: One of the standout benefits of compression socks for walking is their role in post-hike recovery. By promoting circulation, they help flush out waste products like lactic acid, reduce muscle soreness and speed up recovery. This can be particularly beneficial for multi-day hikes, where fast recovery and avoiding the dreaded DOMS are key to enjoying the next day.
- Blister Prevention: While not as thickly cushioned as hiking socks, compression socks provide a snug fit that reduces friction. Less movement within the sock means a lower chance of blisters forming. Even so, some hikers like to add extra padding in the form of blister plasters or pads.
- Temperature Regulation: Modern compression socks often feature moisture-wicking materials that keep feet dry, reducing the risk of fungal infections. Additionally, their thin-yet-insulating design can keep your feet warm in colder conditions while remaining breathable in warmer climates. This makes them a unique alternative for long-distance walkers.
However, sports compression socks still may not offer the same level of comfort compared to dedicated hiking socks. In cold weather, you may still need to wear an extra pair of socks over them.
What level of compression socks are good for walking all day?
FITLEGs sport compression socks have a compression rating of 18-24mmHg which is perfect for wearing all day while still getting the benefits.
In particular, our socks have a shock-absorbent heel and toe area for maximum comfort in your boot, padded areas at the calf and Achilles tendon for added protection, and a knitted top and side for keeping your feet cool.
Should you wear compression socks while walking?
While there may be some cases where specially designed hiking socks are the best choice for you, it’s worth experimenting with hiking compression socks. With the right pair that’s comfortable on your feet, you might find that you can walk faster, for longer, and recover better.
We recommend trying them on shorter hikes to begin with to see if they work for you. But if so, head over to the FITLEGs shop to stock up before your next hiking adventure.
