Can I Use An Ankle Brace For Running?

Yes. In fact, an ankle brace is perfect for a runner. For one they provide optimum strength so that you can run to your full potential. Secondly, if you have been running for a long time. You may have acquired an injury or even a condition, like arthritis in the ankle then wearing an ankle brace for running may just be the solution to get you back on track.

picture of ankle pain

It is becoming more popular to use ankle braces to avoid ankle injuries, and coaches, parents and athletes are often asked if wearing an ankle brace is worthwhile. Current research suggests that the use of ankle braces in high school athletes decreases the frequency, but not the severity, of acute ankle injuries. It has not been proven that ankle braces minimize the severity of the ankle, knee or other lower extremity injuries

The inner supports are provided by the ankle ligaments, muscle and tendon units, and the bones of your ankle to keep your ankle stable. These internal supports are essential connections to your hip from your foot, enabling ideal efficiency. 

To limit such movements, such as plantarflexion/inversion(movement at the ankle joint that points the foot down from the leg and turns the foot inward), the ankle braces act as the external supports to provide a sense of where the ankle joint is in space. Ankle braces should fit securely in the shoes you wear during an operation for optimum performance, which also assists in compliance with brace usage.

It's necessary to accept rehabilitation as part of your ankle recovery plan after sustaining an ankle injury. Sometimes, when an athlete still has ankle pain or does not return to full operation, it is because he or she has not allowed enough time to recover properly.

Your physician can prescribe rehabilitation services following an ankle injury. Balance, motion range, strength and stamina are major aspects in therapy and preparation that rehabilitation services specialize in for healing. Doing exercises as instructed helps to guarantee a healthy return to operation and reduces the risk of re-injury.

Bear in mind, it is not a cure-all or 100% guarantee against accidents to wear an ankle brace. Making an informed decision with your health care provider will help you decide if it is right for you to wear an ankle brace.

During running or other activity that involves a fast-paced weight shift from one foot to the other, ankle injuries typically occur. When you're interested in running or other activities, ankle support items may offer extra stability.

Several ankle supports are available to accommodate your specific requirements. You can talk to your doctor or physiotherapist if you have an ongoing or recurring injury for advice about which ankle brace to use, or if you feel like your ankle just needs to be reinforced, then this ankle brace is ideal for you.

What does an ankle support do?

Ankle braces made of stretchy fabric are ankle braces which often feature metal or plastic supports. Some, while others are pulled on, are secured in place with laces or Velcro belts. Pull-on braces do not have as much protection as straps and support strengthened braces, but they are effective for controlling minor swelling and inflammation. If you have a current injury, using an ankle brace that is strengthened on the sides is advisable.

Support for an ankle sprain

You can prefer ankle support with metal or plastic braces on either side of the ankle if your ankle sprain is as a result of your ankle rolling inwards or 'pronating'. On the inside and outside of the foot, this will keep the ligaments in place that become injured and painful during pronation.

picture of labelled metal splint within the ankle support brace

How long will I have to wear a brace for?

Depending on the severity and type of injury, how long you must wear a brace for would depend. For anywhere from ten days to six weeks, you can need to continue to use a brace. Occasionally, if you experience chronic inflammation, it might even be appropriate to hold a brace longer than that. It is recommended that for as long as you feel discomfort, swelling or instability in your ankles, you keep wearing your ankle brace. If necessary, carry it on during the day rather than just wearing your ankle brace for running.

Preventing future injuries

You may want to consider wearing ankle brace as a way of avoiding injury if you suffer from chronic ankle sprains or injuries. It's more cost-effective to wear a brace than normal taping, so if you know you're susceptible to injury in this area, this is a good choice. Make sure you wear your brace any time you run or do strenuous exercise if you plan to go down this path. Ensure that the brace is secure enough to stabilize and prevent the ankle from pronating inwards.

 

Bear in mind, however, that it could become uncomfortable or restrict circulation if it is too tight. Your skin does not spill over the brace's top or bottom and does not lose colour or turn red. For comfort but firmness, you should target. For a runner, ankle braces may be a good item to have in his or her kit bag. You'll find an ankle brace to meet your needs, whether you're trying to avoid injury or provide comfort and support for a current injury.

Three exercises to strengthen your ankles

To protect your feet from undue strain and injuries, strengthen your ankles. This will also enhance your gait at the same time, as your movements will become more dynamic. The following exercises will strengthen your ankles, boost your style of running and help you run faster!

  • Heel stand for strong feet: Stand at a distance of about 30 centimetres with your back to a wall. Stand apart with your feet at hip-width. Now, lean back slowly until the wall touches your back and buttocks. Next, pull your toes as far as possible towards your shins, while keeping your weight on your heels. Then lower your toes until the ground almost reaches them. Repeat 15 times for the exercise and do two sets.
  • Ball bouncing for extra power: Stand upright on the balls of both feet and bounce. The heels should not touch the ground while absorbing the strain. Bend your foot joints when trying to jump and pull your toes toward your shins. To start with, do two sets of 20 jumps each.
  • Heel walking for strong foot muscles: You can walk on your feet for this exercise only. The balls of your feet are not touching the soil. Walk between each set of the exercises described above for around 20 meters. This walking exercise will strengthen your ankle and mobilize it while also preparing your lower limbs to be coordinated.

infographic of ankle exercises for strenghtening

Balance Exercises

Last but not least, balance exercises are one of the best ways to support the link between your brain and your foot and ankle. Balance training contributes to proprioception, which is the way the body understands where it is at any given moment. Even when you are not watching it, proprioception helps your body put your foot down in a safe way.

 

To help strengthen your ankle, these are a few balance exercises that you can implement into your routine.

Stand on one leg - at a time of 30 seconds

Balance + Activity - Standing on one leg and throwing a ball off a wall or with a partner. On the other leg, repeat

Mini squat with one leg - Make a half squat with the other leg straight out in front of you on one leg. Do 10 and on the other leg, repeat.

Should I Wear An Ankle Brace To Bed?

It's probably needless. How much help do you need to lie down there and do nothing? You may want to keep the compression bandages on as you sleep if you're healing from a bad sprain. In the morning, put your braces back on.

How Long Do You Have To Wear An Ankle Brace?

That depends on the sprain's severity. Generally, for two to six weeks you will need to wear it. Based on how bad the sprain was, the doctor will inform you how long you have to wear the bandages. Three rates of sprain severity exist:

  • Grade 1- This sprain is mild; it's very normal. This suggests that the ligament was merely stretched, but not broken. It is followed by mild stiffness and discomfort.
  • Grade 2-This is a mild sprain of one or two ligaments that is caused by at least partial tearing. This is followed by severe swelling and mild discomfort.
  • Grade 3-This is a serious sprain where it breaks one or more ligaments. It's an unstable and highly painful ankle. The ankle may be completely immobile.

A sprain should, in any event, be treated with RICE. That means rest, frost, elevation, and compression. Before your sprain heals, do this.

Can You Wear An Ankle Brace All Day?

Each time you are doing something that needs ankle stability, you should wear your ankle brace. When relaxing or doing some job that involves sitting down, you can take it off, but if you need to get up, be ready to put it back on. When at rest, however, the brace does not feel awkward.

How Often Should You Replace Ankle Braces?

As long as a pair of shoes, the traditional ankle brace lasts around. It is strongly recommended that a sports ankle brace should be replaced every six months or so if you use it regularly. The longer you wear your ankle brace, the less it will last.

What Is The Best Brace For A Sprained Ankle?

For those who are struggling with persistent ankle dysfunction after suffering an injury or are looking for any support for mild ankle sprains, a mild support ankle brace is the best option. These usually come in either the form of sleeves or wrap-around as you go about your everyday business, providing compression and stability.

Does Wearing An Ankle Brace Weaken The Ankle?

Quick reply: No. Long reply: Ankle bracelets do not induce muscle fatigue on their own. It can lead to fatigue by completely immobilizing the ankle and that is not what a brace does. What's more, most individuals just wear them when they play sports.

There is no scientific proof that after wearing an ankle brace during an athletic season, the ankle muscles become weaker. Although there may be some evidence of delayed muscle activation associated with wearing an ankle brace, research has found no effect on extended use-related muscle activation.

Do Ankle Braces Help Sprains?

A brace can help because, without fully immobilizing it, it protects the ankle. By allowing the foot to bear weight, it reduces stresses on the healing tissue. The seriousness of the sprain would be the basis of what kind of brace you get.

Do Ankle Braces Cause Knee Injuries?

Studies show that the bracing of the ankle causes the axial rotation of the knee to increase. No evidence of an increased knee injury when wearing ankle braces during the season has been identified, however.