If you’ve been dealing with an ankle injury or are returning from injury, it can help to have a good ankle support. The goal is to provide the muscles, ligaments and tendons with a brace that reduces extra motion and ensures the muscles aren’t being overworked.
There are different types of support depending upon the type of ankle pain while running that you’re experiencing. Before to review that list and understand the cause of your pain before jumping straight to a brace.
It’s important to do the additional recovery work, like ankle strengthening exercises, to prevent further injury or recurrence of the pain.
So whether you’re recovering from an injury or just want extra peace of mind and stability while running trails let’s talk about when and how to use ankle supports, as well as what to look for when choosing one.
We’ll also share our top picks for the best ankle supports currently on the market.
Should You Wear Ankle Support While Running?
Ankle supports provide stability to the joint and help to prevent excessive movement that can lead to sprains or other injuries. They’re going to do more than running shoes for ankle support because it will come up higher, but using them together might be the best long term option to ween off the brace.
Ankle braces are most commonly used to protect ankles after injury, most often for ankle sprains, but they are also used as a preventative tool in certain sports and activities.
They can be used to relieve certain aspects of ankle movement, such as reducing inversion to prevent lateral ankle sprains or relieving the peroneal tendons. Rigid braces try to limit movement in inversion and eversion and are more commonly used for post-surgical ankle support.
Bot every runner needs ankle support, but there are times where it can be really useful.
If you’ve ever had a sprained ankle, you know how painful and debilitating it can be. Even if you haven’t, it’s still important to take measures to prevent an injury in the first place. That’s where ankle support comes in.
Let’s look at some specific instances and how it can help.
Benefits of Ankle Braces While Running
There are a few different signs that indicate you may need ankle support.
If you have weak or unstable ankles, for example, you may be more susceptible to injury and may benefit from extra support. It will help prevent sprains and strains from your foot moving more than it should.
In this case you may choose to wear an ankle brace during every run to prevent injury while you are building strength.
If you’ve previously injured your ankle, whether through running or another activity, you may also want to consider using an ankle support to help prevent further injury. The support could be focused on reducing swelling or reducing pain from the injury.
In this case you may choose to wear the ankle support for a few weeks to a few months, it will largely depend upon the injury and your recovery process. Just remember that the goal is to get back to full strength, so you don’t want to rely on the brace all the time.
Additionally, if you’re running on uneven or difficult terrain, ankle support can help to protect your ankles from twists and turns on the trails.
Finally those with Plantar Fasciitis or other running foot pain may also find some relief from an ankle support. Once again, this is about helping with overpronation to keep your foot landing as it should.
7 Best Ankle Supports for Runners
Now that you know more about ankle supports and what to look for when choosing one, let’s take a look at some of the best ankle supports currently on the market.
Best Ankle Support for Muscle Relief – Rock Tape Edge H2O Kinesiology Tape
Least intrusive, most mobility, $28
This is first on my list because it works well for those who are doing a fair amount of running and need support, but nothing that’s going to change their gait or bother them in their shoe.
I’ve used Rock Tape for TONS of things, including knee surgery and it genuinely sticks and works.
For injury prevention or milder ankle injuries, KT tape is the perfect choice. It provides protection and support for your ankle without limiting your movement. Here are some benefits to using tape:
- The kinesiology tape decompresses the ankle and alleviates swelling
- Really great for running with arthritis
- It stretches and moves with you
- It’s water resistant so that sweat and moisture don’t inhibit performance (if put on right it will stay on all week)
- Disposable so you never have to worry about washing it!
Here’s a great video from my Physical Therapist at Elevate PT on how and why it works!
Best Ankle Brace to Limit Movement: Zamst A2 DX Ankle Brace
No compression, no mobility, $69
On the flipside is a brace that really limits all movement and that’s what you’ll find here. This is a really great brand that has done a lot of work to ensure their products work, I know from using some older compression products.
The Zamst A2 DX Ankle Brace is a little pricier than many of the supports on this list, but it provides excellent support.
- Anatomically correct fit
- X-strap stabilizes all three arches of your foot
- The x-strap combined with molded outer layer give an added stability and comfort
- Its fasteners also help with adjustability and finding the perfect fit
- The pre-curved design allows your foot its full range of motion
Best Compression Running Ankle Support: Zensah Compression Sleeve
High compression, high mobility, $16
The Zensah Ankle Brace Compression Sleeve is a good option for those who need relief from ankle pain. Here are some benefits of this support:
- Eases pain from Achilles tendonitis
- Eases pain from peroneal tendonitis
- Super easy to slip on and not overly intrusive in your shoe
- Different colors are available
Best Adjustable Support Running Brace: Cotill Ankle Support Adjustable Ankle Brace
Light compression, moderate mobility, $9
This ankle brace helps reduce the chance of injuries to the ankle, and speed up recovery time for an already injured ankle.
- Comfortable adjustable velcro straps
- The double strap helps protect against sprained ankles and fatigue
- Made from neoprene
- Increased blood circulation around the ankle
- Provides warmth to soothe aching tendons or muscles
- Open-heel design for ventilation and increased comfort
- Does not restrict leg movement
Runner up!
Futuro Performance Ankle Support
Adjustable compression, moderate mobility, $10
This ankle brace compression sleeve is a great option for convenience and comfort. Here are some of the features that make it an effective choice for runners:
- Super comfortable due to the bending and stretching of fabric
- Easy to put on and wear
- The moisture-wicking fabric keeps your skin cool and dry
- Excellent job of protecting against ankle sprains and strains
- It helps alleviate ankle injury pain
Best Lace-Up Ankle Support for High Stability: Zenith Ankle Brace
No compression, low mobility, $31
If you require A LOT of support that you can adjust, but also need comfort try the Zenith Ankle Brace. This one is not going to provide as much mobility and is not ideal for everyday support if you don’t have a major injury or issues with weak ankles.
- The lace-up front and side straps allow you to adjust for the amount of support you need
- Eliminates, or at least reduces pain from sprains and tendonitis
- It has a high-quality material that doesn’t rip or tear
- Offers strongest support that also gives your feet breathabilty
Best Ankle Support for Plantar Fasciitis: Pro-Tec Athletics PF Foot Sleeve
Moderate compression, high mobility, $19
Super similar to the Zensah sleeve, this one just shifts some of the compression focus and is helpful if you know that your ankle issues are being caused buy pain from the Plantar Fascia. This Pro-Tec ankle sleeve slides on easily, and its compression properties aid in its injury prevention and healing.
- It offers support through the arch and heel of your foot
- The compression from the sleeve helps treat plantar fasciitis and plantar pain
- Breathable polyester fabric is lightweight and versatile
- Easy slide on and slide off
Common Mistakes When Wearing Ankle Braces
Avoid these common mistakes to ensure optimal brace performance:
Wearing the brace too loosely compromises its effectiveness. It is important to find the right balance between support and comfort. If the brace is too loose, it may not provide adequate stability and protection to your ankle.
Wearing the brace over socks or clothing reduces its ability to provide proper support. To maximize the brace’s effectiveness, it should be worn directly against the skin. This allows for better contact and ensures that the brace can provide the desired level of support.
Tightening the brace excessively causes discomfort and restricts blood flow. While it is important to have a snug fit, overtightening the brace can lead to discomfort, and pain, and even restrict blood circulation. Pay attention to your comfort level and adjust the brace accordingly.
Continuing to run through pain or discomfort as it may indicate an ill-fitting brace. If you experience persistent pain or discomfort while wearing an ankle brace, it may be a sign that the brace is not properly fitted to your foot and ankle. In such cases, it is advisable to consult with a healthcare professional to ensure that you are using the correct brace and wearing it correctly.
What to Look for in the Best Ankle Supports?
When choosing an ankle support, there are a few things to keep in mind. When deciding which type of ankle support is the best option for you, evaluate what your needs and wants are in terms of support, style, comfort, convenience, and cost.
Support Level
First, consider the level of support you need. If you have a weak or unstable ankle, you’ll likely need more support than someone with strong ankles.
Comfort
Also, think about the level of comfort you need. If you’re going to be wearing your ankle support for long periods of time, you’ll want something comfortable that won’t rub or chafe your skin.
Breathable
Do you sweat a lot? Then you might also need an ankle support that’s made of a breathable material and wicks away moisture, or has open parts around the heel or toe.
Ankle supports can range in price from a few dollars to over $100. When considering how much to spend, choose the option that fits your budget and needs.
Durability
Some less expensive options lose their elasticity quickly. That’s bad because these ankle braces will not provide the same level of protection after a while. I recommend buying quality products that will not lose their shape and will remain firm enough to support your ankles even after heavy use.
Price
Ankle supports can range in price from a few dollars to over $100. When considering how much to spend, choose the option that fits your budget and needs.
Don’t forget about the style of ankle support you want! Choose the option that you think will be easiest for you to use and that will provide the level of support you need.
Types of Ankle Support for Runners
The type of brace you select will depend up on the level of support needed and the comfort level, as noted above!
Ankle Braces Strap
The most common type of ankle support is the ankle brace. Ankle braces come in a variety of styles, but they all provide support to the ankle joint. They have a secured fit, and are great to guard against ankle instability. They can be used to treat ankle injuries, but can also be used to prevent them.
Ankle Brace Sleeve
Ankle brace sleeves are similar to ankle braces, but are typically more comfortable and easier to wear. They provide support and compression to the ankle joint, which can help to prevent injuries.
KT Tape (Rock Tape)
KT Tape is a type of athletic kinesiology tape that can be used to provide support to the ankle joint. It’s applied directly to the skin and can be used to provide stabilization and relief from pain.
Choosing any of these types of ankle supports means you are making a conscious effort to take good care of your ankles. Maybe you’ve been injured and are looking to get back to your normal running routine. Or maybe your ankles tend to be prone to injury or weakness, so you want to prevent the sprains, strains, and tendonitis issues that are so common in runners.
Whatever the reason, keeping your ankles injury and pain free will improve your running experience.
When to Replace Your Ankle Brace
While ankle braces are designed to be durable, they will gradually lose their effectiveness over time. It’s important to be aware of the signs that indicate it’s time for a replacement.
One of the most obvious signs of wear and tear is frayed straps or stretched fabric. If you notice any deterioration in the structural integrity of the brace, it’s a clear indication that it needs to be replaced. Continuing to use a damaged brace can compromise its ability to provide the necessary support and stability.
Another factor to consider is recurrent ankle injuries. If you find that you are experiencing frequent ankle sprains or strains, even while wearing your brace, it may be an indication that the brace is no longer providing adequate support.
In such cases, it’s advisable to consult with a healthcare professional or an orthopedic specialist to determine if a new brace or a different type of support is needed.
Ultimately, the decision to replace your ankle brace should be based on its overall condition and performance. Regularly inspect your brace for any signs of wear and listen to your body’s feedback.
If you feel that your current brace is no longer meeting your needs, it’s always better to err on the side of caution and invest in a new one.
Looking for more running tips:
- 30 Day Core Challenge – don’t forget a strong core helps take pressure off your ankles
- How Far Did I Run?
- How Many Steps are In a Mile Walking vs Running?
- Running Vs Jogging, what’s the difference
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