Written By Alecsa Stewart
Scientifically Reviewed by Daniel Chantigian
Along with the skin-tight clothing and aerodynamic helmets, there is one more fashion tell that you are seeing a pro cyclist pass you - the long socks. Is this a style choice only and if so, why do all cyclists wear them? Is there science behind wearing long socks during cycling and could it improve your performance and recovery when you go for a ride?
Professional cyclists usually wear longer socks because of the aerodynamic benefits, but also for compression benefits. Knee-high compression socks for cyclists support their muscles, reduce pressure on the calves, and boost their blood flow. There are a few additional benefits, too.
Let us discuss the allure of wearing long socks on bikes. What are the reasons behind why cyclists prefer a longer sock height at professional and even amateur level?
Why Do Professional Cyclists Wear Long Socks?
There are many scientific studies conducted on cyclists. While many point to the benefits of longer socks for aerodynamics, research shows that compression socks boost muscle recovery, oxygenation, and blood flow. Here are all the benefits of long socks for cycling.
1. Enhanced Aerodynamics
Cyclists go to extreme lengths to improve aerodynamics and reducing the weight of themselves and of their bikes. Ever since the more modern era of cycling began (think Lance Armstrong onwards), we see pro cycling teams decked out in the tightest, thinnest materials. And you’ll undoubtedly have heard the stories about shaved legs for cycling - there are even guides for how to do it yourself!
Long, tight socks reduce the drag (friction of the leg against the air as it moves), creating a boundary layer of air on the surface. Think of a golf ball with its dimples - the design creates a smoother surface for the air to flow around the leg. Importantly, however, the UCI (governing body of world sports cycling, aka Union Cycliste Internationale) has banned socks that run higher than the middle of the lower leg from professional racing. This is to reduce unfair aerodynamic advantage. So, you will not see Tour de France riders in knee-high compression socks, although they may wear them often during training.
2. Muscle Compression and Support
Although competition cycling socks only go as high up as the middle of the calf, they protect the ankles and Achilles tendon from too much strain. Muscles can also benefit from the best level of support from knee-high compression socks, worn during training or recovery. Scientific evidence tells us that compression legwear can reduce injuries, improve endurance, and help your muscles feel better as you exercise.
And, of course, mountain bikers will welcome the tight grip on their muscles and clothing barrier that can also protect the lower legs from scrapes and minor cuts.
3. Enhanced Blood Flow and Recovery
High-quality, graduated compression socks boost circulation and support the lower leg veins, preventing conditions like edema, blood clots, or varicose veins. When wearing knee-high compression socks in training, cyclists have been found to get better oxygen delivery to the muscles, leading to lower heart rates and less fatigue.
Moreover, studies show that wearing compression socks that cover the lower legs during recovery boosts the delivery of oxygen and nutrients to the area, while also massaging the muscles and reducing soreness. This helps cyclists recover quicker and be able to keep training in peak condition. Subsequent performances (i.e., a workout performed after a previous hard session) were shown to improve slightly thanks to wearing compression socks for recovery in between rides.
4. Moisture and Temperature Management
Tight-fitting cycling shoes can trap heat and become sweaty and uncomfortable. This is why it is important to wear not just breathable, moisture-wicking socks, but also a pair that can help regulate temperature during your ride. Graduated compression socks stimulate upwards blood flow, keeping an even temperature at the skin surface. Moreover, if you choose the right fabric for your sport (we recommend moisture-wicking nylon or merino wool), you’ll maximize your benefits.
5. Protection from Weather Elements
Whether it is cold outside or you want to have some shelter from rain and wind, knee-high compression socks are great when going out on a ride. Merino wool compression socks will protect your lower legs from the elements while keeping you warm. Conversely, in warmer weather, our nylon socks are breathable and moisture-wicking, so they’ll help cool you down as you ride.
6. Safety and Visibility
When cycling through cities or out into the countryside, you may often share the road with heavy traffic. So, it is important to be as visible as possible. Many urban cyclists prefer to add reflective details onto their clothing and higher socks allow you to do just that by clipping on a reflective collar. You can also pick bright fluorescent cycling socks.
7. Style and Individual Expression
Finally, there is a fun element to knee-high cycling socks: they allow you to express yourself. Whether you go for stylish compression socks like the ones we offer at Vim & Vigr or wear a pair in your favorite team’s colors, it’s all a big tick in the box for confidence and personal style.
How to Choose Long Cycling Socks
If you want the benefits of compression (muscle support, injury prevention and recovery, and better blood circulation) with the added bonus of style, Vim & Vigr knee-high, graduated compression socks are an excellent choice. But you need to know what to choose, so here are some quick tips for buying the best pair of long cycling socks.
Choose the Right Material for Weather Conditions
The fabric of your bike socks is key. At the bare minimum, you need breathable, comfortable socks that wick away sweat. Then, you will want to cater to the weather conditions. Merino wool is extremely versatile, in that it will help keep your feet cool in hot weather, while also warming up your lower legs in the fall and winter. We also recommend moisture-wicking nylon for sports activities, especially in warmer climates.
Consider Compression Levels
Unlike regular socks, graduated compression socks exert therapeutic pressure on the muscles and veins. This pressure is not all the same, however. Expressed in mmHg, we carry three categories of socks:
- 15-20 mmHg - best for sports and athletic activity, as well as for everyday wear and for recovery.
- 20-30 mmHg - firmer compression that is usually recommended if you have poor circulation or some other medical conditions, or if you are recovering from an injury.
- 30-40 mmHg - prescription-only medical compression socks.
If you are unsure, consult with your doctor before making a choice, or simply start with 15-20 mmHg and see how you feel.
Find the Perfect Fit
Finally, the fit. The best compression socks are tight, but still comfortable. You want to be aerodynamic, without any folds and bunching. You also do not want your socks to cut off your circulation as you ride. Start by measuring your calf circumference and using our sizing guide to find the best size for you.
Then, if you are new to compression wear, we recommend watching this quick video on how to put on your socks so it is easy and pain free.
Professional cyclists wear long socks to be more aerodynamic, reduce swelling and muscle soreness, and improve their recovery in between sessions. While road riders can only wear socks that reach midway up their calf in competition, they also employ high-quality knee-high compression socks in training or during their recovery. Enjoy a boost in blood flow, a soothing leg muscle massage, an aerodynamic edge and bonus style points in a pair by Vim & Vigr next time you head out for a ride!
References
Armstrong, S. A., Till, E. S., Maloney, S. R., & Harris, G. A. (2015). Compression socks and functional recovery following marathon running: a randomized controlled trial. Journal of strength and conditioning research, 29(2), 528–533. 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., Stockinger, C., Woll, A., Sperlich, B. (2016). Effects of Compression Garments on Performance and Recovery in Endurance Athletes. In: Engel, F., Sperlich, B. (eds) Compression Garments in Sports: Athletic Performance and Recovery. Springer, Cham. Read it here.
de Glanville, K. M., & Hamlin, M. J. (2012). Positive effect of lower body compression garments on subsequent 40-kM cycling time trial performance. Journal of strength and conditioning research, 26(2), 480–486. Read it here.
Halász, M., Geršak, J., Bakonyi, P., Oroszlány, G., Koleszár, A., & Nagyné Szabó, O. (2021). Study on the Compression Effect of Clothing on the Physiological Response of the Athlete. Materials (Basel, Switzerland), 15(1), 169. Read it here.
