What are Compression Workout Leggings & How Do They Work?

Written By Alecsa Stewart 
Scientifically Reviewed by Daniel Chantigian

It is no secret; workout compression leggings are everywhere these days. Whether you are looking to have a more sculpted, toned appearance at the gym, or you are more interested in the physiological benefits of wearing these supportive garments, athletic compression leggings are more popular than ever. And they are not just used for exercise recovery anymore.

Are compression workout leggings useful and how do they work? Just like all compression wear, these types of tights or leggings apply therapeutic pressure on the legs, while supporting the muscles and stimulating circulation. They are both aesthetic and functionally useful, which makes them extremely versatile and popular with gym goers (and not only!).

In this article, we will look at what compression exercise leggings can do for you, why you can benefit from wearing them, and how to choose the right compression leggings for you.

What Are Compression Workout Leggings?

Compression leggings - as the name suggests - are tight-fitting pants that apply therapeutic pressure to the entire length of your legs. Scientific research found that through this pressure, compression leggings stimulate blood flow, which reduces the risk of swelling, discomfort, or blood clots. Moreover, studies show that athletic compression leggings can support the muscles by enhancing blood flow during exercise to improve performance, reduce fatigue, and improve recovery after exercise. They also look stylish and are extremely versatile, which means you can wear them to the gym, the dance studio, or just out to lunch.

 

Try our stylish compression tights on your next workout. 

 

 

How Do Compression Exercise Leggings Work

Compression therapy has long been a go-to solution for muscle recovery or for stimulating blood flow into an injured area to speed up healing processes. Both are very effective uses of it, but scientific evidence also suggests that wearing athletic compression tights can prevent muscle injury or discomfort.

Compression tights apply therapeutic pressure to the legs, supporting the veins and improving circulation. Our Vim & Vigr leggings are graduated, which means they are tighter at the ankles and slowly release the pressure moving upwards. Researchers have found this to be effective for stimulating venous return to the heart and reducing the risk of blood pooling in the ankles and feet.

The increase in blood flow and reduced risk of swelling also has a positive impact on fatigue. Studies show that graduated compression can relieve muscle fatigue following calf-raise exercises, for example. Therefore, workout compression leggings allow you to exercise for longer and reduce the muscle soreness that follows exercise. This means that compression workout leggings will help keep you on your gym routine by improving your recovery between exercise days.

Finally, compression tights offer support for the muscles and joints. This is reassuring for those walking or exercising when returning from injury or recovering from surgery, for example. They also protect the limbs when out walking or hiking.

The Benefits of Athletic Compression Leggings

Exercise compression leggings are supportive. They boost your circulation and your sense of style and comfort while wearing them. They contribute to better blood flow, help reduce muscle fatigue, and let you recover faster in between workouts.

Improved Circulation and Oxygen Flow

Studies have shown that compression garments increase localized blood flow in the affected area. Moreover, leg compression is known to improve venous return and arterial circulation, which is beneficial for delivering oxygen and nutrients to the muscles during or after exercise.

The increase in blood flow reduces the risk of swelling and discomfort during or after exercise. It also prevents the onset of nuisances such as “pins and needles,”  numbness (which can intervene when you sit for long periods of time, but could be a problem during challenging postures, e.g. yoga practice, or when lifting weights), or swelling (e.g., edema).

 

Improve blood flow in our exercise compression tights.

 

 

Reduced Muscle Fatigue and Faster Recovery

One of the positive impacts of better circulation is that the leg muscles receive oxygen and nutrients quicker and more efficiently. Whether you are running in the gym or on trails, research has shown that athletic compression leggings can help runners have better exercise performance and endurance. It also means that you will have less of the dreaded DOMS (delayed onset muscle soreness) after your workout.

Additionally, one of the best researched benefits of compression leggings is on the recovery times for athletes. Several studies have demonstrated that wearing compression garments after working out helps reduce feelings of soreness and fatigue and get athletes ready to work out again sooner. A 2013 meta-analysis of experiments that concluded that compression garments helped reduce DOMS and enhance muscle strength and power recovery. Additionally, another research study found that compression garments improve muscle recovery after strength training. So, if you wear compression leggings during or after exercise, you will not just feel better, you will be able to continue practicing your favorite sport more often.

Enhanced Support and Comfort

Workout tights are great for supporting the muscles and joints in the gym or out on trails and roads. They provide better groin support than non-compression leggings, which feels so much better when squatting or lunging.

Compression socks have also been found to improve proprioception (the ability to balance) as it stimulates sensory receptors, which can help you during plyometric exercise classes or yoga sessions. The tight fit (especially when wearing high-quality materials) also reduces the risk of rubbing and chafing. Finally, compression exercise leggings are flexible and seamless. They move with your body and will not get in the way of your session.

As we’ve already mentioned, wearing athletic compression leggings is not just helping you improve your exercise sessions - wearing them is also stylish. You can pair your leggings with baggy tops for a relaxed fit or with crop tops or tight T-shirts for a more dynamic look. Many people practically “live in them” thanks to their versatility, from that coffee before the workout to a wind-down at home (and, of course, compression helps the muscles recover to help you feel your best).

How to Wear Compression Workout Leggings

You can wear compression tights for working out in the way that feels most comfortable for you. Either put them on for a specific session or wear them for a couple of hours before to warm up the muscles and get the blood flowing through your legs. You can also use compression leggings specifically for recovery after the workout. But, if you do, we recommend changing into a new pair if you’ve been working out in tights - it’s more hygienic and it gives you the opportunity to switch to a new design if you need to be out of the house or in a work meeting.

Compression garments are safe to wear for 24 hours a day if you wish to. If you are completely new to the feeling of pressure they provide, try putting them on for 1-2 hours at first, then you can gradually increase that time based on your preference. If you have any medical conditions, especially related to your heart or veins, speak to your doctor.

Choosing the Best Workout Compression Leggings

To find workout compression leggings that fit perfectly and give you essential compression benefits, you need to make sure you have the right size, materials, and compression levels.

Selecting the Right Size

When you wear compression clothing, the feeling of tightness might make you think they are too small, but you need that pressure to get the benefits to your circulatory and muscular systems. That said, it is extremely important for your compression leggings not to be too tight, so they do not cut off your circulation or become uncomfortable.

At Vim & Vigr, we offer a handy size chart that matches your height and weight, on every product page. If you’re interested in compression socks, we recommend measuring the circumference of your calf and mapping that against your shoe size.

Considering Materials and Style

Most workout compression tights are made from nylon, which is smooth and flexible, giving you full range of motion without the risk of rubbing or chafing. We offer compression tights in breathable nylon, to prevent sweat building up as you work out. There are two types of compression leggings you can consider: footless (i.e., your classic leggings) or with full foot cover (more like a full pair of tights).

While footless tights are more versatile and allow you to wear different socks or go barefoot (for a dance or yoga class, for example), the full-coverage type is more effective at boosting peripheral circulation since it stimulates foot and ankle blood flow while also supporting the feet. Consider what works best for your personal circumstances and desired activity.

Try full-coverage tights for optimal circulation

 

 

Understanding Compression Levels

Not all compression stockings are the same: they apply various levels of pressure, which is important to be aware of. At Vim & Vigr, our lightest compression is 15-20 mmHg - a therapeutic level of pressure that stimulates circulation and offers gentle support to the limbs. This is ideal for beginners and for active people looking for the benefits of compression only in relation to exercise.

If you have poor circulation or other medical conditions, you can consider 20-30 mmHg - a stronger compression level often recommended to those recovering from injury or to people with varicose veins or edema.

Speak to a medical professional if you are unsure about how to choose your compression level.

 

Compression leggings are great for working out as they provide support to the muscles and joints, while also improving circulation to keep fatigue at bay. If you wear them after physical activity, scientific research has found that compression workout leggings speed up recovery and reduce soreness and swelling. Plus, they are extremely versatile and stylish, so you can wear them all day long! Get started with casual all-day wear compression tights and experience improved energy and comfort levels.

 

References

Broatch, J. R., Brophy-Williams, N., Phillips, E. J., O'Bryan, S. J., Halson, S. L., Barnes, S., & Bishop, D. J. (2020). Compression Garments Reduce Muscle Movement and Activation during Submaximal Running. Medicine and science in sports and exercise, 52(3), 685–695. 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.

Engel, F. A., Holmberg, H. C., & Sperlich, B. (2016). Is There Evidence that Runners can Benefit from Wearing Compression Clothing? Sports medicine (Auckland, N.Z.), 46(12), 1939–1952. Read it here.

Ghai, S., Driller, M. W., & Masters, R. S. W. (2018). The influence of below-knee compression garments on knee-joint proprioception. Gait & posture, 60, 258–261. Read it here.

Goto, K., & Morishima, T. (2014). Compression garment promotes muscular strength recovery after resistance exercise. Medicine and science in sports and exercise, 46(12), 2265–2270. Read it here.

Helmi, M., Gommers, D., & Groeneveld, A. B. (2014). A review of the hemodynamic effects of external leg and lower body compression. Minerva anestesiologica, 80(3), 355–365. Read it here.

Hill, J., Howatson, G., van Someren, K., Leeder, J., & Pedlar, C. (2014). Compression garments and recovery from exercise-induced muscle damage: a meta-analysis. British journal of sports medicine, 48(18), 1340–1346. Read it here.

Miyamoto, N., Hirata, K., Mitsukawa, N., Yanai, T., & Kawakami, Y. (2011). Effect of pressure intensity of graduated elastic compression stocking on muscle fatigue following calf-raise exercise. Journal of electromyography and kinesiology: official journal of the International Society of Electrophysiological Kinesiology, 21(2), 249–254. Read it here.

Marqués-Jiménez, D., Calleja-González, J., Arratibel, I., Delextrat, A., & Terrados, N. (2016). Are compression garments effective for the recovery of exercise-induced muscle damage? A systematic review with meta-analysis. Physiology & behavior, 153, 133–148. Read it here.

O'Riordan, S. F., Bishop, D. J., Halson, S. L., & Broatch, J. R. (2022). Compression-induced improvements in post-exercise recovery are associated with enhanced blood flow, and are not due to the placebo effect. Scientific reports, 12(1), 16762. 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.