Do Compression Tights and Pants Work for Recovery?

Written By Alecsa Stewart 
Scientifically Reviewed by Daniel Chantigian

Recovery is an essential part of training for fitness or high performance. Scientific studies have concluded that good recovery prevents overtraining and injuries - both of which are unfortunate negative effects of doing too much, too often. Additionally,  if you may be exercising too often, without allowing for enough time to fully recover, research has shown that it can cause poor exercise performance and increase the risks of injuries.

Given the crucial importance of recovery, using effective at-home methods such as rest, stretching, ice baths, and wearing compression tights and pants is essential. Compression tights and pants fully cover the legs, improve blood flow, and relieve the leg muscles to help them recover. They are great for everyday life as well as athletic wear, offering versatility and ease of use.

Read on to learn more about the role of compression tights for recovery and get our top tips for maximizing results when you wear them.

Do Compression Tights and Pants Work for Recovery?

Compression tights and pants can speed up recovery and soothe leg muscles after physical activity, according to a 2019 study. Compression garments improve circulation in the leg veins, which helps deliver oxygen and nutrients to the muscles to reduce the time it takes for them to feel replenished. An article from the Journal of Exercise Rehabilitation found that wearing these garments lead to less muscle soreness and a lower risk of swelling and inflammation. Moreover, wearing compression tights provides additional support to the muscles and joints during exercise, delaying fatigue, and reducing the impact of exercise on the body (while also supporting a return from injury).

The Benefits of Compression Tights and Pants for Recovery

Thanks to graduated compression that applies gentle pressure to the muscles, improving blood flow and reducing soreness, compression tights can be an effective recovery tool. Here is the science behind how they help.

Improved Blood Circulation

Compression wear is used by both recreational or elite athletes and even by people suffering from poor circulation, because of how compression stimulates blood flow. Healthy circulation is the foundation for all our bodily functions; it allows for effective delivery of oxygen and nutrients through the body. This is particularly important for keeping muscles energized, reducing pain after workouts, and helping to repair muscle tissue. Various studies (such as this one) have found that improved circulation leads to better recovery in between bouts of exercise.

Wearing compression tights is an easy and effective way to boost circulation, according to clinical research. The therapeutic pressure they apply to the limbs stimulates venous return, preventing blood from pooling in the lower legs (because of gravity or poor circulation). It also keeps blood flowing to the muscles and reduces inflammation, swelling, and pain.

 

Pick your stylish compression tights for muscle recovery.

 

 

Reduced Muscle Soreness

One of the key benefits of compression leggings or tights is that they have been scientifically shown to reduce delayed onset muscle soreness (DOMS). This means that full recovery time between workouts may be reduced, so you can go back and play your favorite sport sooner and perform your best. During running or walking, compression tights work to enhance your circulation, support your muscles, and reduce the effect of micro-vibrations from repeated landing on hard surfaces. All this can increase the duration and improve the quality of your exercise.

Decreased Swelling

The direct result of better blood flow throughout the legs means that you are less at risk of swelling - either from blood pooling around the ankles or from excess fluid in the tissues (like in the case of lymphedema).

Research shows that wearing compression socks can prevent feet from swelling. If you stand or sit for long periods of time, you run the risk of more fluid being retained in the legs, which leads to swelling. By wearing full-length compression tights after working out, you support venous circulation throughout the full length of your legs, which may help reduce the risk of post-exercise swelling or inflammation.

Enhanced Support and Comfort

Our Vim & Vigr compression tights apply graduated, gentle pressure on the legs, tighter towards the ankles and gradually decreasing as it moves up your leg. This not only stimulates circulation out of your legs and back to the heart, but it also gives you a feeling of support and added comfort during or after exercising. For those coming back from a knee injury, for example, the added support contributes to how confident you feel walking or running, which is also an important factor in your recovery.

Types of Compression Pants

We know that you wear several types of outfits depending on your activity or personal preference. When it comes to compression wear, there are few types of pants and leggings you can choose for full-leg cover and benefits.

Full Length Compression Tights

The classic full length compression tights are fashionable, functional for improving exercise recovery, and can easily be worn with most of your dresses and skirts at the office or when you’re out on the town. Our 15-20 mmHg solid compression tights are soft and comfortable for all-day wear and offer an entry-level compression that is easy to adjust to for first-timers.

If you need more advanced compression, you can opt for 20-30 mmHg tights that offer firmer support and are ideal for individuals who have some circulatory problems.

Footless Compression Tights or Leggings

For working out, you may prefer footless compression tights that you can wear to your favorite yoga class or when you go for a run. Made from sleek, supple nylon, these perfect tights mould to your body and are extremely flexible, without compromising on support and circulation boosting. They are a fashion staple that you can wear with a cozy sweater after your workouts, which optimizes your recovery while helping you look and feel your best.

When and How to Wear Compression Pants for Recovery

A 2022 study at Victoria University, Australia, found that full-length compression tights were effective at improving circulation and recovery when worn for at least four hours after a workout. In that study, wearing the compression tights reduced muscle soreness and improve recovery after exercise, which is good news for your evening wind-down if you work out after work.

If you’re a morning exerciser, wearing compression pants for recovery throughout your day is easier thanks to stylish, seamless items like our 15-20 mmHg solid compression tights. Simply wear them with your favorite office outfit and you will gain the benefits while you sit at your computer. Bonus: you will also avoid swelling and discomfort from impaired circulation while sitting down.

Choosing the Best Compression Pants for Recovery

What should you know about compression tights and pants before you make your choice? Here is how to find the best pair for you.

The Importance of Graduated Compression

We have mentioned above that graduated compression helps support upwards blood flow, which reduces the risk of it building up in your lower limbs. This is because this design is tighter towards the ankles and gradually releases pressure. It is known to stimulate venous return towards the heart, while also giving you that feeling of being supported throughout.

Our Vim & Vigr compression tights and leggings all benefit from this graduated design, which helps boost circulation and support the leg veins.

Understanding Compression Levels

It’s important to be aware of how tight your compression leggings will be, depending on the pressure level you choose. Measured in mmHg, compression levels are split as follows:

• 15-20 mmHg for casual, everyday wear, and for first comers to using compression garments or for wearing during your workouts.

• 20-30 mmHg for tighter compression, usually beneficial to those who have a circulatory condition.

• 30-40 mmHg for post-surgery recovery or for situations where your medical condition requires it - these are only available with a prescription.

Finding the Perfect Fit

To ensure your tights are effective, but comfortable, we strongly recommend following a sizing guide to take your measurements and map out against the sizes available. For tights, our sizes depend on your height and weight, so check this before you place an order.

Considering Style

All our Vim & Vigr tights and leggings are made from sleek, high-quality nylon that moves seamlessly with your body. Athletes swear by nylon compression tights and socks as they provide support and a boost in blood flow without hindering their range of motion.

You have two design options worth considering:

• Footless tights, or the classic compression leggings or pants, that you can wear with your choice of socks or with sandals and flip flops. Ideal in any setting and with any outfit, whether you are working out, recovering, or spending the day in a compression garment.

• Full compression tights, which cover the feet to provide an optimal boost in blood flow and support the ankles. These are great with dresses and skirts but can also be worn underneath pants or jeans just as comfortably. 

Wearing compression tights for recovery yields many benefits like increased blood flow to the muscles, better support for the leg veins and reduced risk of swelling, faster recovery times, and an overall pleasant feeling as the compression acts like a massage. Picking the best compression tights for your situation involves considering compression levels, materials, and design. We always recommend graduated compression, which better supports upwards blood flow, and we offer high-quality nylon graduated compression tights that will soothe your legs and get you ready for your next adventure in no time.

Browse the tights range

 

 

 

References

Borne, R., Hausswirth, C., & Bieuzen, F. (2017). Relationship Between Blood Flow and Performance Recovery: A Randomized, Placebo-Controlled Study. International journal of sports physiology and performance, 12(2), 152–160. Read it here.

Charles, T., Mackintosh, D., Healy, B., Perrin, K., Weatherall, M., & Beasley, R. (2011). Merino wool graduated compression stocking increases lower limb venous blood flow: a randomized controlled trial. Advances in therapy, 28(3), 227–237. Read it here.

Hettchen, M., Glöckler, K., von Stengel, S., Piechele, A., Lötzerich, H., Kohl, M., & Kemmler, W. (2019). Effects of Compression Tights on Recovery Parameters after Exercise Induced Muscle Damage: A Randomized Controlled Crossover Study. Evidence-based complementary and alternative medicine: eCAM, 2019, 5698460. Read it here.

Kellmann, M., Bertollo, M., Bosquet, L., Brink, M., Coutts, A. J., Duffield, R., Erlacher, D., Halson, S. L., Hecksteden, A., Heidari, J., Kallus, K. W., Meeusen, R., Mujika, I., Robazza, C., Skorski, S., Venter, R., & Beckmann, J. (2018). Recovery and Performance in Sport: Consensus Statement. International journal of sports physiology and performance, 13(2), 240–245. Read it here.

Kim, J., Kim, J., & Lee, J. (2017). Effect of compression garments on delayed-onset muscle soreness and blood inflammatory markers after eccentric exercise: a randomized controlled trial. Journal of exercise rehabilitation, 13(5), 541–545. Read it here.

O'Riordan, S. F., Bishop, D. J., Halson, S. L., & Broatch, J. R. (2023). Do Sports Compression Garments Alter Measures of Peripheral Blood Flow? A Systematic Review with Meta-Analysis. Sports medicine (Auckland, N.Z.), 53(2), 481–501. Read it here.

Partsch, H., Winiger, J., & Lun, B. (2004). Compression stockings reduce occupational leg swelling. Dermatologic surgery: official publication for American Society for Dermatologic Surgery [et al.], 30(5), 737–743. Read it here.

Skorski, S., Mujika, I., Bosquet, L., Meeusen, R., Coutts, A. J., & Meyer, T. (2019). The Temporal Relationship Between Exercise, Recovery Processes, and Changes in Performance. International journal of sports physiology and performance, 14(8), 1015–1021. Read it here.