Do compression garments actually aid recovery?

Research shows modest benefits: reduced muscle soreness, decreased swelling and slightly faster perceived recovery. The effects are more pronounced after intense or long-distance events. They are most beneficial in the first 12-24 hours after exercise.

What compression level should I use?

15-20 mmHg is suitable for during exercise and light recovery. 20-30 mmHg is recommended for post-race recovery. Medical-grade compression (30+ mmHg) should only be used on medical advice. Graduated compression (tighter at the ankle) is most effective.

How long should I wear compression after a marathon?

After a marathon, wearing compression for 12-24 hours is commonly recommended. Put them on within 30 minutes of finishing. You can sleep in them if comfortable. Remove if you experience numbness, tingling or discomfort.

Should I wear compression during running?

Some runners prefer compression calf sleeves or socks during running for perceived support and reduced vibration. Research on performance benefits during running is mixed, but many runners report feeling better, particularly on long runs.

RunCalcs

Compression Calculator — Recovery Compression Guide

Calculate when and how long to use compression garments for recovery.

Usage Type

Run Distance

Session Intensity

Soreness Level (1-10)

Calf Circumference

How We Calculate This

Compression Recovery Calculation

The recommended compression protocol is based on activity type and intensity:

Wear Duration = Base Hours (from distance) + Soreness Adjustment

During-run: 15-20 mmHg (lighter compression)

Post-race: 20-30 mmHg (moderate graduated compression)

Duration is calculated from run distance and reported soreness level, adjusted for exercise intensity. Size is estimated from calf circumference using standard garment sizing charts.

Frequently Asked Questions

Related Calculators

Return to Running Calculator

Plan a safe return-to-running schedule after time off or injury.

Recovery Time Calculator

Estimate recovery time needed between hard sessions.

Step Down Calculator

Calculate step-down weeks for safe mileage progression.

Cross Training Calculator

Calculate equivalent cross-training effort for running fitness.

Rest Day Calculator

Calculate optimal rest day frequency based on training load.

Last updated: February 2026

All calculations are estimates. Always consult a coach or medical professional for personalised training advice.