Compression Tights: How to Wear, Benefits, Types, and Care

How do you wear compression tights?

Wearing compression tights effectively involves a specific technique of gradually rolling and pulling them up the leg to ensure a smooth, uniform fit that maximizes their therapeutic benefits while preventing discomfort or damage to the garment.

Understanding Compression Tights: Beyond Just Apparel

Compression tights are more than just athletic leggings; they are engineered garments designed to apply graduated pressure to the limbs, with the tightest compression at the ankle and gradually decreasing pressure moving up the leg. This targeted pressure supports physiological processes, making proper wear crucial for efficacy.

Key Benefits of Properly Worn Compression Tights:

• Enhanced Blood Circulation: The graduated compression assists the venous system in returning deoxygenated blood to the heart, potentially reducing blood pooling and improving oxygen delivery to muscles.
• Reduced Muscle Oscillation: By providing external support, compression tights can dampen muscle vibration during high-impact activities, which may lead to decreased muscle damage and soreness.
• Improved Proprioception: The sensory input from the compression can enhance body awareness and stability.
• Faster Recovery: Post-exercise, compression can help reduce swelling and accelerate the removal of metabolic waste products, contributing to quicker recovery times.

Types of Compression Tights and Their Applications

While the wearing method is largely consistent, understanding the different types can inform their specific application:

• Medical-Grade Compression: Often prescribed for conditions like deep vein thrombosis (DVT), lymphedema, or severe varicose veins. These have precise pressure ratings (e.g., 20-30 mmHg) and may require professional fitting.
• Athletic/Performance Compression: Designed for exercise, these typically offer moderate compression (e.g., 15-20 mmHg) to support muscles during activity and aid recovery afterward.
• Travel Compression: Lighter compression (e.g., 8-15 mmHg) aimed at preventing swelling and DVT during long periods of immobility, such as flights.

Step-by-Step Guide to Wearing Compression Tights

Putting on compression tights can be challenging due to their snug fit, but a systematic approach ensures proper application and comfort.

1. Preparation is Key:

   • Ensure your skin is dry and free of lotions or oils, which can make the tights harder to slide on and may degrade the fabric.
   • Remove any sharp jewelry (rings, bracelets) that could snag or tear the material.
   • If you have long fingernails, be mindful to avoid puncturing the fabric.

2. Invert and Roll:

   • Reach inside one leg of the tights and grab the heel pocket.
   • Turn the tight inside out, pulling it down until only the foot part remains right-side out. The rest of the tight should be rolled down into a donut shape.

3. Foot First:

   • Carefully slide your foot into the foot portion of the tights, ensuring your heel is correctly seated in the heel pocket. Smooth out any wrinkles around the ankle and arch.

4. Gradual Unrolling (Calf and Shin):

   • Holding the rolled-up portion, gradually unroll the tight up your calf and shin. Use your fingertips to gently pull and smooth the fabric upwards, inch by inch. Avoid bunching or pulling excessively hard, as this can create uneven compression or damage the material.

5. Thigh and Hip Ascent:

   • Once the tight is past your calf, continue to unroll it up your thigh. Work slowly, smoothing out any wrinkles as you go. Ensure the fabric is evenly distributed without any tight spots or creases, especially behind the knee.
   • Repeat the process for the second leg.

6. Waistband Adjustment:

   • Once both legs are fully on, stand up and pull the waistband up to your natural waist. Adjust the entire garment so it lies smoothly against your skin from ankle to waist, with no wrinkles or sagging. The graduated compression should feel firm but not painful or restrictive of movement.

Optimal Fit and Sizing

Correct sizing is paramount for the effectiveness and comfort of compression tights. Ill-fitting tights can be ineffective, uncomfortable, or even harmful.

• Measure Accurately: Most manufacturers provide size charts based on specific circumference measurements (ankle, calf, thigh, waist, hip) and sometimes leg length. Measure yourself accurately, preferably in the morning before swelling occurs.
• Snug, Not Constrictive: The tights should feel snug and supportive, but never uncomfortably tight, pinching, or causing numbness or tingling. There should be no significant wrinkles or bunching, especially at the joints.
• No "Cut-Off" Sensation: You should not feel a distinct line where the compression ends or begins, which could indicate improper fit or a design flaw.

When to Wear Compression Tights

The timing of wear depends on the intended benefit:

• During Exercise: For muscle support, reduced oscillation, and improved performance, wear them throughout your workout.
• Post-Exercise/Recovery: To aid recovery, reduce soreness, and minimize swelling, wear them for several hours after intense activity, or even overnight if recommended by a professional.
• Long Periods of Inactivity: During travel or desk-bound work, they can help prevent blood pooling and reduce the risk of DVT.
• Medical Conditions: As prescribed by a healthcare professional for specific circulatory or lymphatic issues.

Care and Maintenance of Compression Tights

Proper care extends the life of your compression tights and maintains their integrity and effectiveness.

• Hand Wash Recommended: Ideally, hand wash in cold water with a mild detergent.
• Machine Wash (Delicate): If machine washing, use a delicate cycle with cold water and place them in a mesh laundry bag to prevent snagging.
• Avoid Bleach and Fabric Softeners: These can degrade the elastic fibers.
• Air Dry: Lay flat or hang to air dry. Avoid direct sunlight or high heat from a dryer, as heat can break down the elastic (spandex/elastane) fibers responsible for compression.

Potential Considerations and When to Avoid

While generally safe, there are situations where compression tights might not be suitable or require medical consultation:

• Peripheral Artery Disease (PAD): Compression can worsen blood flow issues in individuals with severe PAD.
• Severe Congestive Heart Failure (CHF): Compression can potentially overload the heart in some CHF patients.
• Skin Infections or Open Wounds: Tights can exacerbate these conditions.
• Allergies: Rarely, individuals may react to the fabric materials.
• Discomfort or Numbness: If you experience pain, numbness, tingling, or increased swelling, remove the tights immediately and consult a healthcare professional.

Conclusion

Wearing compression tights correctly is a simple yet critical step to unlock their full range of physiological benefits, from enhancing athletic performance and accelerating recovery to supporting circulatory health. By understanding the proper application technique, ensuring an optimal fit, and adhering to care guidelines, you can maximize the efficacy and longevity of these valuable garments in your health and fitness regimen. Always prioritize comfort and consult with a healthcare professional if you have underlying medical conditions or experience any adverse symptoms.