You use your ankles to run, walk, dance and kick, so it's no surprise that ankle sprains are one of the most common injuries. In addition to being at increased risk for injury when you are performing exercises that require you to change your body position, such as football or basketball, ankle sprains also can result from simply planting your foot on an uneven surface. If you have experienced ankle sprains in the past or simply wish to prevent injury, an ankle brace may be an option for increasing stability in your ankle joint.
Ankle Sprain Mechanics
To understand how an ankle brace can prevent injury, you must first understand how injury occurs. You ankle is connected to your feet and lower leg bones via strong, tough fibers called ligaments. These ligaments are designed to stabilize the joint, keeping your ankle in its proper place. However, when you twist or place excess force on the ankle, the ligaments can be affected. Imagine them as a rubber band that you pull suddenly -- the band, like your ligaments, will stretch or tear. The result can be pain, swelling, bruising or an inability to put weight on the foot.
Brace Functions
Ankle braces have both protective and preventive functions. If you have experienced an ankle injury in the past, your physician may recommend you wear an ankle brace to keep the joint from moving. Depending on the type of brace, it also may help to cushion the joint if a sudden impact occurs. Wearing a brace also encourages the ankle to stay in the proper position. Stiff ankle braces that have a splint can prevent the foot from wobbling, thus reducing your risk of injury during exercise.
Research
A study published in the April 2010 issue of "Foot and Ankle International," a journal of the American Orthopaedic Foot & Ankle Society, revealed that wearing an ankle brace was effective in preventing ankle sprains in high school athletes. The study examined 999 high school volleyball players in the Los Angeles area. Players were instructed to wear one of five different ankle braces or no ankle brace at all. The results were that those who wore a brace and had not previously experienced an ankle injury were at a reduced risk for ankle sprains when compared to those who did not wear a brace and who had not suffered a previous ankle injury. However, injury rates were similar for those who previously had experienced an ankle sprain and wore a brace. The study indicates that braces do have protective benefits for those who have never experienced problems with ankle instability.
Solution
The "Foot and Ankle International" study found that women who wore a rigid brace were at less risk for injury than those who wore a nonrigid brace. If you are very active, particularly engaging in a contact sport, a rigid brace may be the more protective option for you to avoid injury with exercise. Do not solely rely on an ankle brace to protect you from ankle sprains. Instead, practice a variety of preventive measures, including wearing a brace and supportive footwear, and warming up and stretching your muscles before exercising.
References
- Family Doctor: Ankle Sprains: Healing and Preventing Injury
- "Foot and Ankle International"; Prophylactic Ankle Brace Use; C. Frey, K.S. Feder, J. Sleight; April 2010
- American Academy of Orthopaedic Surgeons: Sprained Ankle
- University of California at Davis: Ankle Sprain
