High Ankle Running Shoes: Benefits, Drawbacks, and Considerations

Are High Ankle Shoes Good for Running?

High ankle shoes are generally not recommended for typical road running due to potential restrictions in natural ankle movement, increased weight, and reduced proprioception, but they may offer specific benefits in certain off-road, rehabilitative, or extreme weather scenarios.

Anatomy and Biomechanics of the Ankle in Running

The ankle joint, primarily formed by the tibia, fibula, and talus, is a complex structure crucial for effective running. During the gait cycle, the ankle undergoes rapid dorsiflexion (foot upward) and plantarflexion (foot downward) to absorb impact, facilitate propulsion, and adapt to varying terrain. It also permits subtle inversion (sole inward) and eversion (sole outward) movements, which are essential for balance and shock absorption, especially on uneven surfaces. Optimal running performance and injury prevention rely on a balance of ankle mobility and stability, allowing for natural movement while resisting excessive uncontrolled motion.

Understanding High Ankle Shoes

"High ankle shoes" in the context of running typically refers to footwear where the collar extends above the malleoli (the bony protrusions on either side of the ankle). This design is common in hiking boots, basketball shoes, or certain tactical footwear, where maximum ankle support and protection are often prioritized over unrestricted mobility for repetitive, high-cadence activities like running. While some trail running shoes might have slightly higher cuts or integrated gaiters, true high ankle designs are rare in dedicated running footwear.

Purported Benefits and Critical Analysis

The primary perceived benefit of high ankle shoes is enhanced ankle support, often leading to the assumption of reduced sprain risk.

• Ankle Support and Injury Prevention: It's a common belief that a higher cut provides superior support, thereby preventing ankle sprains. While external support can temporarily brace the ankle, particularly after an injury or in specific sports requiring rapid lateral movements (like basketball), for general running, this benefit is largely debatable.
  • Critical Analysis: Excessive external support can, over time, weaken the intrinsic muscles and ligaments that naturally stabilize the ankle. The body adapts to reliance on external support, potentially leading to a decrease in natural ankle strength and proprioception (the sense of body position), which could paradoxically increase vulnerability to injury once that support is removed. Furthermore, most running-related ankle sprains occur due to inversion, where the foot rolls inward. A high-cut shoe may not sufficiently prevent this motion without being excessively rigid and uncomfortable.
• Protection from Debris and Elements: In specific environments, a higher collar can prevent pebbles, dirt, snow, or water from entering the shoe.
  • Critical Analysis: This is a legitimate benefit for off-road or extreme weather running, but it comes at the cost of other performance factors.
• Warmth: A higher cut can offer additional warmth in cold conditions.
  • Critical Analysis: While true, this also implies less breathability and potential overheating in milder temperatures.

Potential Drawbacks for Running

For most running scenarios, high ankle shoes present several disadvantages:

• Restricted Range of Motion: The primary drawback is the limitation of the ankle's natural dorsiflexion, plantarflexion, and subtle inversion/eversion. This restriction can:
  • Alter natural foot strike mechanics.
  • Reduce shock absorption capacity.
  • Hinder efficient propulsion during toe-off.
  • Increase stress on other joints (knee, hip) as they compensate for reduced ankle mobility.
• Increased Weight: High-cut shoes typically weigh more due to additional material, which increases the energetic cost of running. Even small increases in shoe weight can significantly impact running economy over distance.
• Reduced Proprioception: The restrictive nature of high ankle shoes can diminish sensory feedback from the ankle joint, potentially leading to a reduced awareness of foot placement and stability, which is vital for adapting to terrain.
• Chafing and Discomfort: The higher collar can rub against the ankle and lower shin, causing irritation, blisters, or discomfort, especially over longer distances.
• Heat Retention: More material around the ankle can lead to increased heat build-up and reduced ventilation, making feet sweatier and less comfortable.

Specific Scenarios and Considerations

While generally unsuitable for standard running, there are niche scenarios where a higher cut might be considered:

• Technical Trail Running/Fell Running: On extremely rugged, rocky, or muddy terrain where the risk of twisting an ankle on an unseen obstacle is very high, some runners might opt for slightly higher-cut trail shoes or those with integrated gaiters for debris protection. The primary goal here is often stability and protection over speed.
• Post-Injury Rehabilitation (Under Professional Guidance): Following a significant ankle sprain or injury, a medical professional or physical therapist might recommend a shoe with temporary enhanced support or bracing. However, this is typically part of a structured rehabilitation plan aimed at strengthening the ankle to eventually function without such external reliance.
• Extreme Weather Conditions: Running in deep snow or very wet, muddy conditions might warrant footwear with a higher cut for warmth, dryness, and protection from the elements.

What the Science Says

Most research on running footwear focuses on low-cut designs, prioritizing cushioning, flexibility, and lightweight construction. Studies on ankle bracing or taping in healthy athletes have shown mixed results regarding injury prevention, sometimes at the expense of performance or proprioception. The general consensus in exercise science and sports medicine for healthy runners emphasizes the importance of developing intrinsic ankle strength and stability through training, rather than relying on external shoe support. Over-reliance on external support can hinder the development of these crucial intrinsic mechanisms.

Making Your Decision: Key Factors

When considering footwear for running, ask yourself:

• What is my primary running terrain? For roads or well-maintained trails, lower-cut shoes are almost always superior. For highly technical, off-trail environments, consider specific trail shoes.
• What is my ankle's inherent stability? If you have a history of recurrent ankle sprains, consult a medical professional. They may recommend specific exercises or temporary bracing, but rarely a high-cut running shoe as a long-term solution.
• What are the weather conditions? For extreme cold or wet, a higher cut might offer practical benefits unrelated to biomechanical performance.
• Is this for rehabilitation? Always follow the advice of a qualified healthcare provider.

Conclusion

For the vast majority of runners, high ankle shoes are not advantageous and can even be detrimental to natural running mechanics, performance, and long-term ankle health. The emphasis for injury prevention in running should be on strengthening the muscles and ligaments around the ankle, improving proprioception through balance exercises, and selecting appropriately fitted, low-cut running shoes that allow for the foot's natural movement. While niche applications exist for very specific trail conditions or rehabilitative needs, they do not represent the ideal choice for general running.