Do You Need Grip Socks for Pilates?

Why do people wear grip socks for Pilates?

Your feet do a lot of quiet work in Pilates. You press through them and balance on them, and they hold you in position while the rest of your body moves. If a foot slips, you lose the position and have to set it up again.

Grip socks give your feet traction on the mat and on equipment. A Pilates and yoga instructor at Mayo Clinic’s Dan Abraham Healthy Living Center describes them as adding support and stability when you’re not wearing shoes but want to avoid slipping.

They matter most on the Reformer, where your feet press against a foot bar and balance on a moving carriage. A sticky sole helps you feel secure on both.

Do you need grip socks for mat Pilates?

You don’t strictly need them. Mat Pilates is often done barefoot, and the same Mayo Clinic instructor encourages students to try mat classes without socks so their feet and ankles do more of the balancing work.

I still recommend them for mat sessions, for a few practical reasons.

• Floors vary. A living room, an amenity room and an office all have a different surface under the mat, and a mat can shift on a smooth floor.
• Feet get warm and damp during a session, and a damp foot is more likely to slide on a mat.
• Some people simply feel steadier in them.

If you prefer bare feet on a good non-slip mat, that’s fine too. Please don’t wear ordinary socks, though. They have no grip at all and slide more easily than bare skin.

Is mat Pilates done barefoot?

Plenty of mat classes are taught barefoot, and many people like feeling the floor directly. On a mat, grip socks and bare feet are both reasonable choices. It usually comes down to the surface you’re on and how warm the room is, and to the rules wherever you practise.

What if you don’t have grip socks?

That depends on where you’re practising.

• At home, go barefoot on your mat.
• At a studio, check before you go. Many studios require grip socks on the Reformer and other equipment, and some sell them at the front desk.
• In a shared space such as a condo amenity room or an office, grip socks are the more hygienic choice, because athlete’s foot spreads on floors where people walk barefoot.

What should you look for in Pilates grip socks?

These are the things I’d look for.

• Grips across the whole sole, from toes to heel, so you have traction wherever your weight lands.
• A snug fit that doesn’t twist around your foot when you move.
• A thin sole, so you can still feel the floor or the foot bar under you.
• Full toes or open toes, whichever you prefer. Open-toe styles let your toes spread, and full-toe styles are warmer.
• A breathable fabric, because your feet will get warm.

You don’t need an expensive pair. Having two or three makes it easy to always have a clean one ready.

Are there downsides to grip socks?

There are a few small ones. They’re one more thing to buy and keep clean, and the grips wear smooth over time, so you’ll need to replace them. A very thick or padded pair can dull the feedback you get from the floor.

What else should you wear to Pilates?

Wear clothes that are breathable and comfortable to move in. Leggings or fitted shorts with a breathable top work well. Loose clothing can ride up when you lie down or roll, and fitted clothes let your instructor see your alignment.

If you’re going to a studio, ask whether they provide mats or you should bring your own. My post on Pilates for beginners: where to start has more on what to bring to a first class.

Sources

• Mayo Clinic Press. Pilates with your socks on: Grippy or gross? https://mcpress.mayoclinic.org/living-well/pilates-with-your-socks-on-grippy-or-gross/
• NHS. Athlete’s foot. https://www.nhs.uk/conditions/athletes-foot/