Do Compression Socks Work for Plantar Fasciitis?

Compression socks are mostly known for helping people with diabetes or circulation issues in their feet. But what not everyone knows is that they can also work wonders for people dealing with plantar fasciitis. By giving your lower leg muscles and feet the support they need and boosting blood flow, compression socks for plantar fasciitis can help ease pain and promote healing.

If you're looking for another way to manage your symptoms, we've gathered all the information you need about this lesser-known but highly effective accessory.

Understanding plantar fasciitis

The plantar fascia

To understand plantar fasciitis, we first need to discuss the plantar fascia ligament, a thick, web-like ligament that connects the heel bone to the base of the toes and stretches almost the entire length of the foot. As Dr. Steven Gershman, DPM, explains, it plays a vital role in foot mechanics by stabilizing the foot arch during walking or running.

Although the plantar fascia functions like a ligament by connecting bone to bone, Dr. Gershman notes that “structurally, it is closer to a tendon, with limited blood and nerve supply.”

This reduced circulation contributes to slower healing when injured, which is why compression stockings typically used for swollen feet or related foot problems can be helpful.

Made of collagen-based connective tissue, the plantar fascia acts like a tie-rod, holding the foot together and tightening during movement to provide stability. According to Dr. Gershman, dysfunction in this action is one of the causes of plantar fasciitis.

What is plantar fasciitis

Plantar fasciitis is a common foot condition that affects millions of people, especially active adults between the ages of 25 and 65 [1].

It This injury usually happens when the thick plantar fascia tissue becomes overstretched or overloaded. Over time, this can make the fascia lose its elasticity and develop tiny tears, leading to inflammation and pain. If you're experiencing foot problems or swollen feet, consider finding supportive footwear and compression stockings.

Here are some common risk factors and causes of plantar fasciitis:

• Issues with your foot structure and specifically the arch, whether your feet are flat or have high arches
• Regularly running long distances or on uneven, downhill paths
• Gaining extra weight, such as during pregnancy
• Having a tight Achilles tendon
• Wearing shoes that lack proper arch support or have very soft soles
• Suddenly ramping up your activity levels

These factors can all raise your chances of developing plantar fasciitis [1].

Find out does plantar fasciitis go away and what you can do to aid in its healing process.

Plantar fasciitis symptoms

• Sharp pain. The most common symptom of plantar fasciitis is sharp pain on the bottom of the foot, especially near the heel [1].
• Morning discomfort. Many people feel this plantar fasciitis pain first thing in the morning, often describing it as severe discomfort during those first few steps out of bed [2].
• Post-activity pain. While the pain can ease up a bit after moving around, it usually gets worse after physical activity, particularly when climbing stairs [1].
• Tenderness and stiffness. Tenderness and stiffness are also common, making it tough to walk or stand comfortably after sitting or resting for a while [2].

Recognizing these symptoms early can help you manage the condition and prevent it from getting worse [1].

How do compression socks work for plantar fasciitis?

Compression socks are snug, stretchy garments designed to improve circulation by applying pressure to your legs. The are tighter around the ankle and gradually loosen as they go up, helping blood return from your feet to your heart more efficiently [3].

Dr. Josh White, DPM, explains that "blood vessels perform better when gentle pressure is applied to the lower legs." By compressing the veins and surrounding tissues, these socks prevent veins from expanding too much, encouraging blood to flow through narrower pathways. This supports better circulation and prevents blood from pooling in the lower legs.

Additionally, compression helps stop excess fluids from leaking out of blood vessels, which reduces or prevents swelling. This improved circulation can also alleviate conditions like plantar fasciitis.

Beyond medical use, athletes wear them to reduce soreness and cramping after workouts, making them useful for both recovery and daily support [3].

Benefits of compression socks

Compression socks offer a range of benefits when worn properly, with their main job being to improve circulation. This boost in blood flow helps keep oxygen-rich blood moving through your body, providing relief for various issues.

Here’s how wearing compression socks can help:

• Reduce pain and discomfort: They can alleviate leg pain, making your daily activities more comfortable.
• Decrease swelling: Compression socks help minimize swelling in your legs, feet, and ankles by preventing excess fluid from leaking into the tissues.
• Ease muscle strain: If you’re exercising, these socks can help reduce muscle strain, promoting faster recovery.
• Prevent blood clots: They’re particularly useful during long periods of sitting or standing, helping to prevent blood clots from forming.
• Support your veins: Compression socks can help prevent or manage spider and varicose veins, especially for those with circulation issues.
• Prevent fatigue: They can keep your feet from feeling tired and painful, especially after long hours on your feet.
• Alleviate discomfort for various conditions: According to Dr. White, compression socks are beneficial for people with circulation issues, pregnant women, and those recovering from surgery.
• Minimize lightheadedness: They can help prevent lightheadedness or dizziness when you stand up, which is a nice perk.
• Improve athletic performance: The pressure can bring more oxygen to your muscles during physical activity, helping to prevent or minimize tissue damage. This is one reason many athletes choose to wear them, according to Dr. White.
• Enhance recovery: Improved blood and lymph circulation can speed up muscle recovery after workouts.
• Relieve foot conditions: Compression socks also help with shin splints, plantar fasciitis, and other foot issues.

But how do compression socks help with plantar fasciitis? They help keep the foot stable and the plantar fascia slightly stretched, which can make a big difference when taking those first few steps after resting or in the morning. The constant pressure from the socks also reduces inflammation and swelling, offering relief whether you're sitting or moving.

Selecting the right compression socks

Choosing the right compression socks for plantar fasciitis can make a big difference in how effective they are for your needs. If you’re new to compression socks, it’s a good idea to talk to your doctor first to figure out what type and level of compression you should go for.

Here are a few simple tips to help you choose:

• Pick the right type

It’s essential that your sock fits well and is the right length. If you're using an over-the-counter s plantar fasciitis compression sock and it doesn't seem to be helping, you may need prescription-grade ones or to adjust how you're wearing them. Your doctor can guide you through this process.

• Choose the correct compression level

There’s also low or light compression (under 20 mmHg), which are great for general use, available online or at most pharmacies.

For more specialized needs higher compression levels (30-50 mmHg) might be prescribed by a doctor. These are usually reserved for those with a history of serious vein issues or blood clots.

• Make sure they fit

Dr. White emphasizes that “compression socks should fit just right,” noting that the best ones come in several foot sizes as well as calf sizes. He explains that if the socks are too loose or too tight, they won’t provide the desired effect.

Dr. White also adds that by ‘the right fit’ he means that the compression socks should be able to fulfill their intended purpose. “The size affects the pressure level: if it’s a bit too big, the pressure will be lighter; and if it's too small, the pressure will be heavier.”

Here are a few tips to help you get your sizing right for compression socks:

• To find the right size for mid-calf compression socks, you can choose based on your shoe size.
• For knee-length compression socks, you’ll need to measure your calf circumference as well. Here’s how to do it:
• Stand up straight.
• Wrap a tape measure around the widest part of your calf.
• Ensure the tape measure is snug but not too tight.
• Record your measurement.
• Once you have your measurements, use the size chart provided by the manufacturer to find your perfect fit.

Incorporating compression socks into your recovery regimen

Compression socks can play an important role in managing plantar fasciitis, but they work best when incorporated into a broader recovery plan. Let’s break down how to use them effectively and what other treatments you can combine with them.

Daily usage recommendations

• How often should compression socks be worn for plantar fasciitis?

When it comes to compression socks for plantar fasciitis, consistency is key. The more regularly you wear them, the better your chances of experiencing relief throughout the day or even at night. You can generally wear compression socks all day, removing them when you go to bed. They’re most effective when worn for extended periods [3].

To get the best results, aim to wear them for at least three to four hours at a time, especially after workouts for muscle recovery. If prescribed by a doctor, you may need to keep them on for longer periods, but you can always take them off for bathing or showering.

• How should compression socks fit?

Make sure they fit snugly without bunching, and avoid rolling down the tops, as this can restrict circulation.

If you experience any pain or discomfort when putting them on, remove the socks and try wearing them for a shorter duration the next day. Should the pain persist or if you notice any discoloration in your legs, consult your doctor right away.

• Can compression socks be worn during sleep?

Generally, wearing compression socks to bed is unnecessary. When you lie down, gravity doesn’t impact blood circulation as it does when you’re standing or sitting. Dr. White notes that while it’s “not necessarily harmful” to wear compression socks during sleep, it’s advisable to give your skin and feet some time to breathe overnight. This practice can help prevent skin irritation and other issues.

If you’re uncertain about whether to wear compression socks while sleeping, it’s wise to consult your doctor or healthcare provider.

Complementary treatments

For true healing, you'll need to combine the compression socks with other remedies, such as walking or running. Learn tips for walking with plantar fasciitis and running with plantar fasciitis and to reduce pain and improve mobility.

An orthotic shoe insert can offer the extra arch support and cushioning that socks alone can't provide. Icing your heel, doing regular stretching exercises, using anti-inflammatory medications, and wearing supportive shoes can also help reduce pain and inflammation. Learn how to manage and relieve plantar fasciitis pain with these plantar fasciitis exercises that can help accelerate healing and restore mobility. Wondering if your treatment is working? Discover the signs your plantar fasciitis is healing and what to expect during your recovery process.

The role of footwear alongside compression socks

The shoes you wear are very important if you're living with plantar fasciitis, and pairing them with compression socks can really make a difference.

For a selection of orthpedic shoes designed to support plantar fasciitis, you can browse slippers for plantar fasciitis and shoes for plantar fasciitis.  these options.

Here’s what to look for in shoes that work well with your compression socks.

• Arch support

Look for shoes that provide built-in arch support or accommodate orthotic insoles. This helps prevent excessive strain on the plantar fascia and supports proper foot alignment, which can minimize discomfort.

• Heel cushioning

Good cushioning in the heel area is a real lifesaver. Shoes with gel or foam cushioning can help absorb shock, alleviate heel pain and protect your heel, especially as the natural fat pad under the heel thins with age or activity.

• Ball-of-foot cushioning

Because the plantar fascia connects the heel to the toes, having cushioning in the ball of your foot is important. Shoes that pad the metatarsal area reduce pressure and help relieve inflammation.

• Wide shaped forefoot

Your shoes should have a wide, rounded toe box to give your toes room to move freely without overlapping. This encourages natural foot movement and reduces pressure on the big toe joint, helping to prevent discomfort.

• Ergonomic sole

Shoes should ideally have a flat or low heel to ensure the heel and forefoot are level. Avoid shoes with elevated heels, as they can put extra pressure on the toes and contribute to foot pain.

If you’re looking for shoes to support your plantar fascia further, you might consider trying specially designed plantar fasciitis shoes for women or plantar fasciitis shoes for men that provide the stability and cushioning necessary to ease the strain on the plantar fascia.

Take the Next Step Toward Pain-Free Feet with Orthofeet

Compression socks can be a game-changer in managing the pain and inflammation associated with plantar fasciitis. When combined with proper footwear, like supportive shoes designed for plantar fasciitis, they can significantly enhance comfort and promote recovery. If you're ready to take control of your foot health and experience lasting relief, consider incorporating compression socks into your daily routine, along with choosing the right shoes that provide the necessary support for your condition.

Explore Orthofeet's collection of plantar fasciitis insoles and shoes for a curated selection of shoes and comfortable socks specifically designed for plantar fasciitis. Take the first step toward better foot health today!

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[1] Jenette Restivo, medically reviewed by Robert H. Shmerling, MD. Plantar Fasciitis: Symptoms, Causes, and Treatments. Harvard Health Publishing. November 3, 2023. Accessed October 13, 2024.

https://www.health.harvard.edu/pain/plantar-fasciitis-symptoms-causes-and-treatments

[2] Charles Cole, M.D., Craig Seto, M.D., John Gazewood, M.D., M.S.P.H. Plantar Fasciitis: Evidence-Based Review of Diagnosis and Therapy. December 1, 2005. Accessed October 13, 2024.

https://www.aafp.org/pubs/afp/issues/2005/1201/p2237.html

[3] Patricia Chaney (medically reviewed by Jabeen Begum, MD). Compression Stockings: Benefits and Side Effects. WebMed. November 15, 2023. Accessed October 13, 2024.

https://www.webmd.com/dvt/choose-compression-stockings