Ankle Support for Runners: When to Use It, Downsides, and Alternatives

Should I wear ankle support when running?

For most runners with healthy, stable ankles, routine ankle support is generally not recommended as it can hinder the development of intrinsic ankle strength and proprioception; however, it may be beneficial for short-term use during injury recovery or for individuals with diagnosed chronic ankle instability.

Understanding Ankle Support: What Does It Do?

Ankle support encompasses a range of devices, from simple compression sleeves to more rigid braces. Their primary mechanisms of action include:

• Compression: Applying gentle pressure to the joint, which can help reduce swelling, improve circulation, and provide a sense of stability.
• Mechanical Stability: Limiting excessive range of motion, particularly inversion (foot turning inward) and eversion (foot turning outward), which are common mechanisms for ankle sprains. Rigid braces offer more mechanical restriction than sleeves.
• Proprioceptive Feedback: Enhancing the body's awareness of the ankle's position in space. Even light compression can stimulate nerve endings, sending signals to the brain that improve joint control.

The Case for Ankle Support While Running

While not a universal recommendation, there are specific scenarios where ankle support might offer benefits:

• Post-Injury Rehabilitation: Following an ankle sprain or other injury, a healthcare professional (physiotherapist, doctor) may recommend a brace or support during the return-to-running protocol. This provides crucial stability as the ligaments heal and strength is regained, reducing the risk of re-injury. This use is typically short-term and guided.
• Chronic Ankle Instability: Individuals who have a history of recurrent ankle sprains due to chronic ligamentous laxity or weakness may benefit from support, especially during activities that place high demands on the ankle, such as trail running or sports involving quick changes in direction.
• Running on Uneven Terrain: When navigating highly technical trails, rocky paths, or uncertain surfaces, a supportive brace can provide an added layer of protection against unexpected turns or missteps, potentially preventing acute sprains.
• Enhanced Proprioception (Select Cases): For some individuals, particularly those with a history of mild instability but not full-blown chronic instability, the enhanced sensory feedback from a compression sleeve might improve their awareness and control of the ankle joint during running.

The Downsides and Risks of Routine Ankle Support

Relying on ankle support for every run, especially without a specific medical indication, carries several potential drawbacks:

• Weakening of Intrinsic Muscles: The body adapts to external support. When an external brace limits motion and provides stability, the intrinsic muscles (e.g., tibialis anterior, peroneals, tibialis posterior) that naturally stabilize the ankle may become less active or weaken over time due to disuse. This can lead to dependency and increase the risk of injury once the support is removed.
• Reduced Natural Proprioception: While some support can enhance proprioception, excessive or constant reliance on external bracing can paradoxically diminish the body's natural ability to sense and react to joint position, as the brace takes over the role of providing feedback.
• Altered Biomechanics: Ankle support can restrict natural ankle movement, potentially altering the entire kinetic chain. This could shift stress to other joints, such as the knees or hips, potentially leading to new overuse injuries.
• Discomfort and Chafing: Braces, especially more rigid ones, can cause skin irritation, chafing, or blistering during long runs. They can also affect shoe fit.
• False Sense of Security: Wearing a brace might give a runner a misplaced sense of invincibility, leading them to take unnecessary risks or push their limits beyond what their body is truly prepared for, increasing the risk of more severe injuries.

When Ankle Support Might Be Justified for Runners

Based on exercise science principles, ankle support for runners is generally justified in these specific situations:

• Acute Injury Recovery (Short-Term): As part of a structured rehabilitation program, under the guidance of a physical therapist or medical doctor, to protect healing tissues.
• Diagnosed Chronic Ankle Instability: For individuals with a medically confirmed condition causing recurrent sprains, especially during high-risk activities.
• Prophylactic Use in High-Risk Environments (Temporary): For occasional runs on exceptionally challenging, uneven, or unstable terrain where the risk of an acute sprain is significantly elevated. This should not be an everyday practice.
• Consultation with a Professional: The decision to use ankle support should ideally be made in consultation with a healthcare professional (e.g., sports medicine doctor, physical therapist) who can assess your specific needs, diagnose any underlying issues, and recommend the appropriate type and duration of support.

Alternatives to Ankle Support for Stronger Ankles

The most effective long-term strategy for preventing ankle injuries and promoting robust running performance is to build intrinsic ankle strength, stability, and proprioception.

• Strength Training:
  • Calf Raises: Perform standing or seated calf raises to strengthen the gastrocnemius and soleus muscles.
  • Tibialis Anterior Raises: Strengthen the muscle on the front of your shin by lifting your toes off the ground while keeping your heels down.
  • Resistance Band Exercises: Use a resistance band to perform ankle eversion (turning foot outward), inversion (turning foot inward), dorsiflexion (lifting foot), and plantarflexion (pointing foot).
• Proprioceptive (Balance) Training:
  • Single-Leg Stance: Stand on one leg for increasing durations, progressing to closing your eyes or standing on an unstable surface (e.g., balance pad, pillow).
  • Dynamic Balance Drills: Perform single-leg hops, jumps, or reaches while maintaining balance.
  • Plyometrics: Controlled hopping and jumping exercises to improve reactive strength and ankle stiffness.
• Proper Footwear: Ensure your running shoes are appropriate for your foot type, gait, and running needs, and replace them regularly. Well-fitting shoes provide foundational support.
• Gradual Training Progression: Avoid sudden increases in mileage, intensity, or the introduction of new terrains. Allow your body, including your ankles, to adapt progressively to new demands.
• Good Running Form: Work on efficient running mechanics that promote a soft landing, avoid overstriding, and distribute impact forces effectively, reducing undue stress on the ankles.

The Expert's Recommendation: Prioritize Intrinsic Strength

For the vast majority of runners, the focus should be on developing and maintaining strong, mobile, and proprioceptively aware ankles through targeted exercises. Ankle support should be viewed as a temporary aid for specific circumstances, such as injury recovery or managing diagnosed instability, rather than a routine component of your running gear. By investing in your body's natural capabilities, you build a more resilient and adaptable foundation for long-term running health and performance.