Ankle Support for Running: Expert Physiotherapist Advice

Running is one of the most effective ways to stay fit, strengthen the heart, and clear the mind. Yet, it’s also a high-impact activity that can strain the joints—especially the ankles, which absorb much of the force during each stride. Because of this, many runners wonder whether wearing ankle support is necessary, particularly after recovering from an injury or when returning to regular training.

According to physiotherapists, ankle supports can offer multiple benefits, including enhanced joint stability, reduced injury risk, and increased confidence while running. However, they are not essential for every runner and should be used strategically, depending on your physical condition and running history. Understanding who should use ankle support, the types available, and how to use them correctly can make a big difference in performance and injury prevention.

Ankle support should be viewed as a targeted aid—best suited for runners with specific needs rather than a universal running accessory. You may benefit from ankle support if:

• You have weak ankles: Runners with naturally weak or unstable joints can use ankle sleeves or braces to improve alignment and prevent rolling.
• You’ve had previous ankle sprains: Wearing support helps protect vulnerable ligaments and reduces the likelihood of re-injury during training or races.
• You experience instability or wobbliness: For those who feel uncertain or shaky while running, ankle support enhances balance and coordination.
• You have mild pain or swelling: Compression sleeves can help ease discomfort and support recovery.
• You have healthy, pain-free ankles: If you’ve never experienced ankle issues, regular strengthening and balance exercises are usually more beneficial than using support.

Different ankle supports serve different purposes, depending on your injury level and the kind of stability you require:

• Compression Sleeves:
  These offer gentle support and improve circulation, helping to reduce mild swelling, fatigue, or post-run soreness. They’re ideal for runners needing minimal stability and faster recovery.
• Ankle Braces:
  Rigid or semi-rigid braces provide maximum protection and are suitable for runners recovering from moderate to severe ankle injuries. They restrict excessive movement to prevent sprains but can slightly limit flexibility.
• Running Ankle Sleeves:
  Lightweight, flexible, and breathable, these are the best choice for most runners. They deliver a balance of compression and mobility, supporting the joint without affecting stride mechanics or comfort.

A properly fitted ankle support is essential for both effectiveness and safety. Keep the following in mind:

• Snug, not tight: The sleeve should feel secure around your ankle without restricting movement.
• Maintain circulation: Avoid supports that cause numbness or cut off blood flow.
• Breathable materials: Look for fabrics that allow airflow to prevent irritation and discomfort.
• Distraction-free comfort: A good ankle support should stay in place and not interfere with your running performance.

While ankle sleeves and supports can be extremely beneficial for certain runners, they’re not suitable for every situation. Using them incorrectly or too frequently can do more harm than good. Here are some key instances when you should avoid using an ankle sleeve:

• Not a quick fix: Don’t rely on an ankle sleeve to cover up unexplained or persistent ankle pain. Pain is your body’s signal that something isn’t right—masking it with external support can delay proper diagnosis and treatment. It’s always better to identify and address the root cause, such as muscle imbalance, poor running form, or overuse.
• Discomfort or worsening pain: If the sleeve feels too tight, restricts circulation, or causes new discomfort, remove it immediately. Continuing to wear it can aggravate your condition and increase inflammation rather than reduce it.
• Prevent long-term reliance: Overusing ankle sleeves or braces can weaken the muscles and ligaments that provide natural joint support. The goal should be to strengthen your ankle over time, not to depend on external aids permanently.
• Temporary aid only: Remember, ankle sleeves are designed for short-term recovery support or mild stability, not as a lifelong running accessory. Use them as part of a recovery or rehabilitation plan, but gradually reduce dependence as your strength and balance improve.

An ankle sleeve works best when combined with regular strengthening and mobility exercises. These help maintain flexibility and build long-term joint stability, reducing the need for ongoing external support. Try adding these simple movements to your routine:

• Ankle Circles: Improve mobility and joint flexibility by rotating your ankle clockwise and counterclockwise for 10–15 repetitions on each side.
• Calf Raises: Strengthen your calves and supporting muscles by rising onto your toes and lowering slowly. Do 3 sets of 15 reps.
• Balance Training: Practice standing on one leg for 30–60 seconds at a time. To increase the challenge, try doing this with your eyes closed or on an unstable surface like a cushion.

These exercises enhance strength, coordination, and balance—key components for preventing future ankle injuries.

An ankle support for running can be a valuable recovery and performance tool when used appropriately. It offers protection and reassurance for runners dealing with ankle weakness, instability, or past injuries. However, it should never replace targeted strengthening, balance, and mobility exercises that build natural joint stability.

Always listen to your body and consult a physiotherapist or healthcare professional if you’re unsure about whether to use an ankle sleeve or if pain persists. For runners seeking reliable and comfortable options, Apollo Pharmacy provides a wide range of high-quality ankle supports designed to meet diverse recovery and running needs.