Do ankle braces weaken your ankles

This is one of the most debated questions in regards to ankle braces and the pros and cons to wearing them.  Ankle injuries are among the most common sports-related injuries, with ankle sprains being particularly prevalent in sports.  To prevent these injuries, many athletes turn to ankle braces  ankle wraps, and other forms of ankle support.  However, a common concern among athletes, physical therapist and fitness enthusiasts is whether prolonged use of ankle braces can weaken the ankles.  This blog will explore the science behind ankle braces and their impact on ankle strength and stability.

Understanding Ankle Sprains and Injuries

Ankle sprains occur when the ligaments on the inside or outside of the ankle get stretch beyond their limits and tear.  There are three grade levels of ankle sprains that determine the severity of the sprain.  Grade I is a mild sprain that has minimal damage to the ligament.  Grade II is a moderate sprain that is a partial tear of the ligaments.  Grade III is a severe sprain that results in a full tear of the ligaments.  This will determine the timeline to recover from the sprain.  This often happens during activities that involve sudden changes in direction, jumping, or uneven surfaces.

The Role of Ankle Braces

Ankle braces are designed to provide external support to the ankle, reducing the risk of injury by limiting excessive movement.  There are various types of ankle braces, from soft, flexible sleeves to rigid, lace-up braces.  Ankle wraps, often made of elastic material, are also commonly used to provide compression and support.

Do Ankle Braces Weaken Your Ankles?

One of the primary concerns with using ankle braces is that they might weaken the ankle over time.  The argument is that by relying on external support, the muscles and ligaments around the ankle might not develop the strength and stability they need to function optimally without the brace.

However, research on this topic provides a more nuanced perspective.  One study took electrical muscle activity through surface EMG from the lower extremity during certain exercises with ankle braces on.  Results indicated that there was less muscle activity during forward lunge, star excursion, and lateral reach.  However, did not show a decrease in muscle activity during single limb eyes closed balance, star excursion posteromedial reach or during lateral hop exercises.¹  While these results are mixed the interesting fact is that during hopping which you need in sports did not show a decrease in muscle activity. 

In another study on different types of ankle braces and its effect on range of motion and functional performance provided some interesting results.  They found that while the ankle brace limited range of motion there were no difference in agility or static balance however vertical jump height was significantly restricted by all types of braces, compared to no brace.²

The Role of Ankle Support in Injury Prevention

While ankle braces play a significant role in preventing ankle injuries, they should not be relied upon exclusively. A comprehensive approach to ankle injury prevention includes:

1. Strengthening Exercises:

   - Regularly performing exercises that target the muscles around the ankle, including the peroneals, tibialis anterior, and calf muscles, can enhance strength and stability. Exercises like calf raises, ankle dorsiflexion, and resistance band exercises are beneficial.

2. Proprioceptive Training:

   - Incorporating balance and proprioceptive exercises, such as standing on one leg, using a balance board, or performing agility drills, can improve the body's ability to react to sudden movements and uneven surfaces.

3. Comprehensive musculoskeletal evaluation:

   - Have a full body movement screen to look at deficiencies in range of motion or strength.  Also, analyzing gait and foot mechanics to see if anyone needs support in their shoes.

4. Gradual Progression:

   - Gradually increasing the intensity and complexity of physical activities allows the body, including the ankles, to adapt and strengthen over time, reducing the risk of injury.

Ankle braces, ankle wraps, and other forms of ankle support are valuable tools in preventing ankle injuries, especially for athletes involved in high-risk sports.  The concern that ankle braces might weaken the ankles over time is largely unfounded, provided they are used appropriately and in conjunction with a comprehensive injury prevention and rehabilitation program. Strengthening exercises, proprioceptive training, and proper footwear are essential components of maintaining ankle health and preventing injuries.  By combining these strategies, athletes can enjoy the benefits of ankle braces without compromising their ankle strength and stability.

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ABOUT THE AUTHOR

EVAN JEFFRIES is a physical therapist with a Doctorate in Physical Therapy (DPT) from the University of St. Augustine for Health Sciences.  He is also the owner of Evolving Motion Physical Therapy and has vast knowledge of the musculoskeletal system and has treated many orthopedic conditions by bringing a proactive approach to healthcare and lifestyle.  Recently he has also been active on social media as an injury analyst mainly in related to injuries NBA players have sustained.   Evan can be followed on his social media accounts.

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1. Feger MA, Donovan L, Hart JM, Hertel J.  Effect of ankle braces on lower extremity muscle activation during functional exercises in participants with chronic ankle instability. Int J Sports Phys Ther. 2014 Aug:9(4) 476-87
2. Parsley A, Chinn L, Lee SY, Ingersoll C, Hertel J. Effect of 3 different ankle braces on functional performance and ankle range of motion. Athletic training and sports health care 5 (2), 69-75, 2013.