Discussion: Ankle Support

I sprained my ankle earlier this year and purchased Active Ankle braces to support my ankle while it healed. The braces worked well to prevent re-injury and I was able to compete aggressively even with a weak ankle. Initially, I had some serious blister problems, but eventually worked them out with a slight modification to the brace.

Even though my ankle is healed, I am considering running with support in races this autumn, and may purchase a pair of Jalas Cross Control shoes instead of running with the Active ankles. When people write about these high top shoes, they always seem to mention the downside of the "heavy" 425 gram weight.

How much slower will a runner move in a pair of 425 gram shoes as compared to running in lighter shoes, weighing in at perhaps 270 grams?

Actually my Integrators with studs weigh 400+ grams each. And I can clearly see the difference even in a Middle distance races compared to an old pair of Jalas which weigh 260 each. And for sprints I have recently favored track or XC spikes at 190 each and I feel fast and light with them.

Actually I am not sure why would a new model racing shoe will weigh almost twice as much as a shoe from 5 - 6 years ago.

I used Jalas Cross Controls in 2007 and 2008. I bought them mainly to help with overpronating, although the ankle support was really nice in rugged rocky terrain. The extra weight was only really a problem for me in really fast terrain and in sprints.

I recently switched to integrators (no ankle support). They have much more midsole support than other Jalas shoes I've tried, and they prevent my overpronating. The extra support is probably why the integrators are heavier than an old pair of Jalas'. If you comfortably run in XC spikes than you probably have a good neutral foot-strike and could get away with lighter less supportive shoes.

How much slower will a runner move in a pair of 425 gram shoes as compared to running in lighter shoes, weighing in at perhaps 270 grams?

I've heard people throw around numbers about how many seconds are saved per ounce of shoe, and in a pure road or track race I am sure there would be a (small but) measurable difference in speed. That said, in an orienteering race in rough terrain I'd have to imagine that someone worried about their ankle stability would slow down a lot more than whatever advantage the lighter shoe would give them, meaning that the extra stability and peace of mind is worth the extra weight.

I wore a similar(ish) pair of shoes for a couple of years about a decade ago. admittedly these look like an improvement, but just as is the case with many braces, I found that the high cut shoes prevented free dorsi- and plantar felxion of the foot, which obviously impacts on running technique. Just from looking at the picture, I fail to see ithe benefit in hingeing the brace on the outside of the shoe if the boot itself is laced right up the lower part of your shin).; When I switched to active ankle braces I found I had far more freedom of movement where I wanted it and they have been 100% effective in preventing ankle sprains. (the lifetime warranty is also a major bonus)

What Cristina said.

I have very unstable ankles, and always orienteer with Active Ankles. I'd be out of the sport otherwise.

I even wear my Active Ankles during trail races, if the trails are steep and rocky enough. And yes, I am convinced the ability that gives me to run fast and confidently on such trails is worth the extra weight.

i have run with the jalas cross control shoes several years ago and i must admit that i managed it to sprain my ancle even with these shoes. But i never had a problem with the Active Ankle. So you should maybe just stick with them, for me they are ligher, safer and you can use them in different pair of shoes.

Surely the Active Ankles weigh more than the 150g difference...

mine have a weight of appr. 120g each.

solid Leukotaping helps for me after trying all kind of shoes and ankle supports.
20g each. ;-)

Any thoughts on the proposition that ankle braces may reduce the incidence of ankle injury but increase the incidence of knee injury?

Taping is good the first couple of times that it saves you. After that it has generally stretched enough to be useless. Last time I relied on strapping tape in rocky terrain I lasted 12 minutes before a very painful hobble back to the start.

I've use the Jalas Cross Control shoes. I've used Active Ankles. I've used taping. And I've experienced downsides to each. I now use ASO ankle stabilizers after seeing them recommended by Barbie here on AP a couple years ago. I have to say they work for me better than any of the above and are much more comfortable, too. Also I can use them in pretty much any shoe I choose for the day. There are various models to choose from. I have the EVO Speed Lacer.

agree with tinytoes

Browsing over the training logs, I don't recall ever seeing a knee injury due to ankle support. I like the Cross Controls. Tried the Active Ankles, but they gave me blisters.

The ASO brace looks intriguing. Being made of softer material I can see why they would be more comfortable than Active Ankles. I would imagine that they would be somewhat less supportive and less protective than Active Ankles or X-Controls.

Can anyone quantify the amount of support the ASO provides? %50 of Active Ankle? %80?

Ive not read much of the above but everyone advised me not to ever use ankle support, especially after it has healed because it leaves you with weak ankles. Ive been told for sprained ankles its best to use tape until it is better and to do regular ankle support exercises, I have never sprained my ankle badly by doing this.

Simon, this advice may be good for someone who still has the ligaments left in their ankles. Others of us are a lost cause and must have ankle support. A lifetime of repeated ankle injuries has left mine totally shot. If I go off trail at speed with no support, I will certainly roll one and be hobbled for minutes or more. Although it hurts like hell and sometimes ruins the race, the good part is that I get only very minor swelling because there is nothing left in there to tear.

advised me not to ever use ankle support, especially after it has healed because it leaves you with weak ankles.

Logic suggests that if you're doing ankle support exercises and normally run without ankle support, and only run with support during races, that you will still have strong ankles. You'll just be less likely to bust them when it really counts.

What Cristina says is what I've heard the physios say over and over to people over the last few months; wear the braces for hard training and matches, and not otherwise so it protects the area rather than allowing it to weaken.

I have had ankle problems all my life so i can't expect not wearing an ankle brace to make them better now. I started wearing Active ankles about 3 years ago and for problems shifted to my knees but I soon got used to them and haven't had knee problems for 2 years.

definately agree with cristina.
having had major ankle injuries in the past (10weeks+) and dozens of rolls, dont let your ankles ever rely on jalas or active ankle braces. and ALWAYS do your ankle exercises, no matter what.
consider taping for big races even. performance outweighs price for me

I used to tape and switched to active ankles soon after they came out (20 years ago?). I have not sprained my ankle while using them BUT they do hold the shoe away from the foot allowing small stones to get into the shoe occasionally that can be very uncomfortable. Does anyone have a fix for this?

I have worn out several pairs of Active Ankles but before using a new pair I cut off the thin strap that goes behind the leg. I also remove the small cushion on the bottom and I always duct tape the velcro straps since the velcro won't hold after a few trips through the swamps.

Lastly, I only wear them when I'm orienteering or have an ankle injury that needs some added support while healing. I don't wear them for normal x-c or trail running.

My physical therapist recommended the Push PSB Ankle Brace, which has a sock-like fit, only with one hard support on the side. I've found it to be very comfortable and supportive. It's also the only brace I've ever used, so I can't speak to its qualities in comparison with others.

TAPE

After numerous ankle injuries over many many years, I have been wearing Active Ankles for the last maybe four years. That was brought on by an injury and being told by my physio that I would be looking at surgery if it happened again. The injuries were happening while they were taped, and taped properly. I only wear them for orienteering. Not only have the Active Ankles prevented ankle injuries for me in the last four years, they just give me so much more confidence - ha, sounds like an advertisement eh? My ankles are very weak and I wouldn't be orienteering at all if I didn't have the AA's.

My story is similar to kazza's.
For me, AAs have been very effective and durable.
I'm sure there are other good braces too that are less bulky but I am not bothered by this.

Has anyone tried a product like the following?
http://www.diamondathletic.com/product;cat,17;item...

Yes, I own a pair of the Stromgren ankle supports linked to above. I wear them when I have previously dinged my ankle a bit on a trail run, and feel the need for a little additional support on the trails while my ankle heals.

However, it is certainly still possible to sprain your ankle badly while wearing Stromgrens, as they provide nowhere near the level of support of Active Ankle. Like kazza, I require Active Ankles when orienteering, and have been wearing them at all O events for about 15 years now. I am not bothered at all by the weight or fit. And I'm only on my second pair--the things are a bit pricey, but they last for a very long time.

Lots of great theories! I'm an ankle sprainer, and I used to be in the bio-mechanical engineering field. I did some interesting case studies on the ankle, and the ankle spraining mechanism.

A typical range of inversion of the ankle is 20 - 40 degrees. Those of us with recurring ankle sprains can usually achieve well over 90 degrees. Scary stuff.

People are right, taping, bracing... all inhibits natural strengthening of the ankle. However, so does rolling the damn thing because you had nothing supporting you! I don't tape or brace because my feet swell and I blister respectively and both become uncomfortable too quickly to be effective. When I'm having trouble I rest and only run on level low technical ground to build up my strength again. If it weren't for discomfort I'd probably tape or brace for races while I'm nursing the ankle... but instead I do nothing and it's risky. It's all debatable, and personal preference. Your actual injury mechanism is unique as well. See a therapist if you haven't already.

One thing no one has mentioned yet are trekking poles. Although they can be a nuisance they considerably lighten lateral loads on all of your joints. (I did another case study on these guys! It was fun having all that equipment at my disposal!) People with chronic ankle trouble might want to consider taking some poles with you on the rugged terrain.

Rolled my ankle three times in 15 miles last Monday..read all these posts about "Active Ankles" Tuesday, ordered a pair, ran again today same course - no problems! Thanks for all the posts!

When used for first time achilles might be wounded by the back of the shoe. Be careful in choosing the right size.
Probably the best price here:
http://www.supportsusa.com/ankle/aa/activeankle.ht...

Probably the best price here:

Wow, that's a fantastic price, like 3/5 of what I bought mine at.

Shoreline Medical Supply has the same price on the AA Volt and I am more than satisfied with their service.

Depending on which model of Active Ankle you use, several of us have found that moving the velcro straps higher provides the same support with less potential for blisters.