✔️ Choose moisture-wicking materials. According to Boga, moisture-wicking socks help “keep the foot’s skin barrier intact” and make it less prone to friction injury. “Look for moisture-wicking synthetic blends (like polyester, nylon, and spandex) or natural high-performance fibers like Merino wool, which naturally regulates temperature and evaporates moisture,” advises Ross. She recommends avoiding socks made of 100% cotton, as it “absorbs and traps sweat against the skin”—Boga also notes that it can increase risk of blisters.
✔️ Find the right cushioning. “The right amount of cushioning depends on the activity, but it’s vital for shock absorption,” says Ross. “High-impact workouts—whether you are marathon training or lunging on the pickleball court—require targeted padding at the heel and the ball of the foot (forefoot) to reduce stress on the metatarsals and the plantar fascia.” Greaves also says that a sock with cushioning “is beneficial for stability and reducing stress on the ankles, knees, and hips,” especially for those who overpronate (or have flat feet).
✔️ Consider the style and cut. Socks usually come in many different styles like no-show, ankle, quarter, crew, knee-high, etc. “The cut should generally match the height of your shoe to prevent the shoe from rubbing directly against your skin,” says Ross. “No-show or ankle socks are great for standard running shoes, while quarter or crew socks are better for trail running or hiking to protect the ankles from dirt and debris.” Boga also recommends crew socks for lifting and court sports.
✔️ Look for other comfort features. Experts also recommend looking for the following features: Arch support to improve stability; a seamless toe box to reduce toe irritation; mesh ventilation to improve breathability; and blister tabs or a heel tab to help prevent rubbing at the heel. “Additionally, a deep heel pocket can help prevent the sock from sliding down into your shoe mid-workout,” adds Ross.
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