These Compression Leggings Aid in Muscle Recovery and Boost Blood Flow

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Workout gear typically includes workout tops, high-impact sports bras, and the best walking shoes. But compression leggings deserve a spot in your closet too. Not only will the best compression leggings stay snug and tight on your body throughout your exercise routine (who doesn’t get frustrated when the top of their leggings roll down mid-power walk?), but they also boast science-backed health benefits for your muscles.

Compression tights can increase blood flow in the legs, improve tissue oxygenation, and stabilize leg muscles as you work out. “This helps reduce fatigue in the legs to allow for better performance,” says Maricris Lapaix, C.P.T., a certified personal trainer with Centr.

Research shows that compression leggings can help improve muscle recovery, especially after an intense workout. “Compression leggings move fluid and increase blood flow,” says Karena Wu, P.T., D.P.T., physical therapist and owner of ActiveCare Physical Therapy. “Blood carries nutrients and oxygen, so moving the blood through the system is healthy for your organs and can help with muscle recovery after workouts.”

Meet the experts: Karena Wu, P.T., D.P.T., physical therapist and owner of ActiveCare Physical Therapy; and Maricris Lapaix, C.P.T., certified personal trainer with Centr.

Ahead, experts share the best compression leggings in a variety of styles, sizes, and fits. Plus, info on who should wear compression leggings, who should avoid them, safety info (like how long to wear them), and much more.

Wunder Train Tights

“Lululemon Wunder Train has the best overall compression with a four-way stretch,” Wu says. “There is added Lycra to help maintain shape. It has a fast drying fabric and has a nice ‘tight’ feel while still feeling lightweight.” The breathable fabric and cooling effect of these leggings make them perfect for outdoor workouts on hot summer days. If you’re going for a run, just put your keys in the discrete pockets and tighten the waistband with the drawstring to keep them in place.

Premium Thick High Waist Tummy Compression Slimming Leggings

Available in 10 colors, these compression leggings are affordable and boast 18,000 five-star reviews. They have a four-way stretch for compression and shaping, and the thick band stays in place, but isn’t unbearably tight. “I got these for after a c-section and they are amazing!” one reviewer raves. “I waited a week after surgery and they don’t press on my scar or anything and hold everything in! Great alternative to the band!”

Booty Boost Active High Waist ⅞ Leggings

“These offer high compression and these leggings also help lift your booty,” Wu says. “They wick sweat and are breathable during any workout.” Wu isn’t the only fan of these leggings, but even celebs Jennifer Garner and Reese Witherspoon love to wear them for their intense workouts.

Thick High Waist Yoga Pants With Pockets

This bestseller has 42,000 five-star ratings, and for good reasons. The interlock seams and gusset crotch prevents chafing and allows you to move freely during your workouts. You can order them as full-length or capri leggings, and there are 30 colors and patterns to choose from. “I will be getting more of these leggings!” one customer writes. “They are buttery soft, opaque but not too thick, and best of all they don’t slip/inch down. The compression is comfortable; I feel supported and not squeezed in like a sausage. I’ve worn them all day (getting kids to/from activities, running errands, practicing routines to teach a dance fitness class) and I haven’t had to adjust them at all—I’m so impressed!”

High Waist Yoga Leggings

These leggings come in full-length or capri, and you can even get a fleece-lined pair for the winter. There are side pockets to fit your phone and wallet, with smaller pockets on the inside for keys and credit cards. There are 25,000 five-star ratings, with one reviewer writing: “These leggings are the best leggings I have ever owned, I wore them hiking in Alaska, the fleece lining kept me warm and they were comfortable, never rolled over (stayed above my waist) and I ended up buying a few more pairs and also for my daughter! I highly suggest you give these leggings a try!!!!”

Swift Speed Tights

Runners, these leggings are designed for you. The non-stop stretchy fabric and muscle support will allow you to take strong strides for a long, smooth run. Even better, the waistband was designed with runners in mind to ensure the leggings stay in place. “Lululemon Swift Speed offers a thicker and more supportive fabric called Luxtreme,” Wu says. “These leggings offer solid compression throughout with a heavier weight.” Wu also says the thickness of the fabric will help keep you warm in cooler weather, which means no more shivering during those winter runs.

High Waisted Leggings—Compression Pants

These highly-rated leggings are available in 20 colors and patterns, and you can choose a pair with or without pockets. The four-way stretch and chafe-free stitching ensure comfortability in every workout. “My orthopedic surgeon suggested I get a pair of these to wear following hip replacement surgery to help avoid major swelling, these pants were a godsend,” one reviewer raves. “Much easier to put on compared to the surgical compression hosiery…These pants controlled the swelling to the point that I had none. And the pants were comfortable enough that I could wear them 24/7.”

Go Firm Support Full Length Legging

“Nike Go Firm Support Full Length Legging offers medium compression with Nike’s Infinalock fabric,” Wu says. “It is a midweight fabric that compresses but allows full mobility.” Nike’s Dri-FIT technology helps sweat evaporate quickly and keep your skin dry and sweat-free. Available in seven colors, these leggings have a pocket for your phone, a zippered pocket for important items like keys, and a drawstring for a perfectly-fitted waistband.

Yoga Pants With Pockets

The four-way stretchy fabric and elastic tummy control provide compression and a flattering fit, all while allowing you to lunge and squat comfortably. The thick fabric is not see through and you can select from a whooping 17 color options. “These are excellent!” one customer writes. “Perfect amount of compression to stay where you need them to, and still feel amazing! They are soft to the touch and extremely comfortable!”

High Waisted Medium Compression Leggings

Available in five colors, these leggings have 11,000 five-star reviews and people love them for their smooth look and shaping effect. The thick fabric is not see through, so you can do squats and lunges with confidence. The waistband will stay in place all day long and it even provides a tummy controlling effect. “If you need to look good and without wearing spanks—this is for you,” one customer writes. “It holds you in-everywhere 💯.”

Core Compression 7/8 Tights

These compression leggings are durable with strong compression fabric to support your muscles during intense workouts. “2XU is great because they offer different types of compression levels that allow you to wear them all day, or sport them for more specific training,” Lapaix says. “Their compression leggings provide true muscle support that assists with oxygen and blood flow to the muscles while assisting with performance.”

Salutation Stash Capri

Do pants always fit too short or long on you? If you’re on the taller or shorter side, these leggings come in regular, petite, and tall sizes for the perfect fit. These compression leggings are available in seven colors, have quick-drying fabric to keep you sweat-free, and boast raving reviews. “Love these tights for running,” one customer says. “Just the right amount of compression for a long run.”

High-Waisted Elevate Compression Leggings

If you love the color pink, you’ll love these bright fuschia compression leggings. Beyond the stunning hue, these leggings have flat-lock seams and a gusseted crotch to prevent chafing during your workouts. The elastic waistband and compression fabric keeps them in place and will have you feeling snug and secure. “Best support leggings,” one customer raves. “Others do not stay in place and top rolls down often nor wash as well. Do not discontinue. This is the only ON brand leggings I will buy.”

Essential ⅞ Leggings

Available in 21 colors, these leggings have a high-waisted tummy-controlled waistband and an inner pocket for small items. The buttery soft fabric is not see through, so you can squat in peace. “I have been looking for the perfect pair of workout pants for a reasonable price and I need not look anymore!” one customer raves. “A friend recommended these to me and I’m obsessed! I want them in every color now! They are great quality for a decent price! I can run and stretch in them without the pants moving. They are thick enough that they are not see through yet thin enough where they feel light and airy! Highly recommend!”

Core Compression Tights

Compression leggings aren’t just for women. Whether you wear them alone or under basketball shorts, these compression tights can improve performance and recovery after workouts. Lapaix recommends the 2XU brand for their strong compression and muscle support from their Power-Weight-Flex signature fabric, but also loves their style and sleek designs. “They make you feel like a true athlete!” Lapaix says.

UpLift Leggings in Pink Heart Foil

Senior Editor Emily Goldman swears by Terez leggings for their buttery-soft fabric and compression band around the stomach. “These are pricey, but definitely last a while and are worth it. The super-high band is smoothing, featuring high compression with extra coverage at the waist,” she says.

How to choose compression leggings

Look at the rise of the waistband: High-rise waist bands are great for keeping everything in place, especially if you are doing an ab exercise or want a tummy-control pair of pants. If you don’t want compression on your stomach (especially if you are pregnant or recently got surgery in your abdomen area), opt for a mid-rise compression legging.

Check the thickness: If you are looking for leggings to wear during your outdoor runs, you may want thinner fabrics with sweat-wicking technology to keep you cool. On the other hand, if you’re a gym-lover who does lots of squats and lunges, opt for thicker, non-see through leggings.

Consider the compression level: Some brands, like 2XU, will rank the compression level on their leggings. A strong compression may be preferable if you are doing high-intensity workouts, while a lower compression is suitable for everyday wear.

What are compression leggings?

Compression leggings are more form-fitting and tighter than regular leggings, and are made with thick, dense fabric to promote muscle recovery. The leggings apply pressure to your legs, which increases blood flow and muscle oxygenation to support your leg muscles.

“Compression leggings provide more support to the legs’ muscles,” Lapaix says. “As a result, you’re able to perform for longer periods with fatigue minimized. You’re also bringing more blood flow and oxygen to the legs. The compression also helps improve leg stability and balance.”

Who should wear compression leggings?

Athletes can benefit from compression leggings because of their ability to improve muscle recovery after intense workouts. They also increase muscle oxygenation, which can help prevent injuries in athletes, especially runners.

People who sit for long periods of time can benefit from compression leggings as well since they increase blood flow in the legs. Prolonged sitting causes poor circulation, so wearing compression leggings can be beneficial if you are unable to walk or you sit at a desk all day.

Wu says it never hurts to confirm with a doctor if you have any concerns about wearing compression leggings, but they are generally great for all people to wear to improve circulation in the legs.

Who should not wear compression leggings?

While most people can safely wear compression leggings and reap their muscle-recovery benefits, there are a select few who should avoid wearing them. “Compression should not be worn by people who have medical conditions that reduce peripheral blood flow, like peripheral vascular disease,” Wu says. “Anyone with skin issues or breakdown should also not wear compression leggings as they can irritate it further.”

When in doubt, it’s always best to check with your doctor.

Are compression leggings safe to wear all day?

Wu says compression leggings are generally safe to wear, but there can always be too much of a good thing. “As with any other external assistive device, if worn too much, it can have the reverse effect so try to use these more during workouts and only occasionally as regular clothing,” Wu says. Just because you can wear them all day, does not mean you have to. “Some may find it comfortable to wear throughout the day, while others prefer it strictly for training,” Lapaix says. “One option would be to consider the various compression levels offered with a legging, similar to 2XU’s options, to sport on different days based on the demands of that day.”

How we chose the best compression leggings

We consulted Karena Wu, P.T., D.P.T., physical therapist and owner of ActiveCare Physical Therapy, and Maricris Lapaix, C.P.T., a certified personal trainer with Centr. We also conducted our own research and sifted through customer testimonials to find the best compression leggings.

Why trust us?

For more than 70 years, Prevention has been a leading provider of trustworthy health information, empowering readers with practical strategies to improve their physical, mental, and emotional well-being. Our editors interview medical experts to help guide our health-focused product selections. Additionally, Prevention also examines hundreds of reviews—and often conducts personal testing done by our staff—to help you make informed decisions.

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