Whether you’re at the gym, pounding the pavement or hiking in nature, it seems like athletes everywhere are squeezing themselves into compression garments in hopes of boosting their performance and improving their recovery. In particular, compression socks for runners have become a popular choice amongst amateurs and professionals alike. And, according to a recent study, the global trend is expected to skyrocket in the coming years.

When you think about it, this news should come as no surprise. A runner’s legs absorb a tremendous amount of shock as his or her feet strike the ground. Over time, all of the vibrations shooting through the muscles take a pretty serious toll on the body. If you’re a runner yourself, you know how muscle fatigue and lactic acid buildup can contribute to soreness and affect your ability to perform.

For those who aren’t yet familiar with compression socks for runners, read on for a few tips for getting the most out of your new workout gear.

• Make sure your compression socks are moisture wicking and quick drying. This will prevent blisters and sores from appearing on your feet.
• Choosing the right pair of compression socks can be tricky. Be sure to double-check the sizing charts from individual vendors.
• Select a pair of compression socks with graduated compression to promote blood flow to your lower legs. This speeds up recovery time and reduces swelling.
• Wear compression socks under your running tights, not on top. Doing so ensures you’re applying the right level of compression to your body.
• Don’t wear compression socks on top of compression tights. This could cause a doubling of compression in overlapping areas.

It’s also important to put your compression socks on the proper way. The easiest way to do this is by reaching inside, grabbing the heel of the sock, and turning it inside out except for the toe. Put your toes in as far as they can go and slide the heel of the sock around the back of your foot. Insert your thumbs in the material up by your toes and pull back until you can’t go any further. Transfer your weight to your toes and pull the sock up your calf.