Ankle Brace
Reviewed by Andrew Schox, BSc(Hons) PGradDipPod MPod, October 2026
An ankle brace is a support worn around the ankle. It is used mostly to help prevent repeat sprains of the outer ankle, and to protect the ankle in the first days after a sprain. It helps most if you have already sprained your ankle before, especially if you play sport. Braces work best alongside an exercise programme, not on their own. A brace is not a substitute for assessment if you may have broken your ankle.
What is it?
An ankle brace is a support you wear around your ankle. Its main job is to stop your ankle rolling too far, which is how most sprains happen. A sprain is an injury to the ligaments (the strong bands that hold your joint together). Most sprains affect the outer side of the ankle.
Braces come in three main kinds. Sleeves slip over your foot and give gentle compression and warmth, but not much stability. Lace-up braces and stirrup braces (which have firm sides that sit either side of your ankle) seem to protect better against sprains. Elastic ankle guards help with swelling but don't steady the ankle.
An ankle foot orthosis is a different device. It is prescribed for one person and is not what this page is about.
What is it used for?
The best-supported use is preventing repeat sprains in people who have already had one. A brace can also protect your ankle in the first days after a sprain, ideally alongside exercises.
If your ankle keeps giving way (called chronic ankle instability), a brace may help reduce further sprains, especially when landing from jumps. It is not enough on its own for this problem.
Using a brace to prevent a first sprain is less clear. The benefit is much smaller in people who have never hurt their ankle.
Is it right for me?
A brace is most likely to suit you if you have sprained your ankle before, particularly if you are going back to sport. It also suits a mild or moderate sprain (grade I or II) in the first days, combined with exercises. Athletes with an unstable ankle may use one, with exercise alongside. If you are recovering step by step, your podiatrist may suggest an air stirrup brace.
If you have never sprained your ankle, ask a health professional before buying a brace to prevent a sprain. An air stirrup is not a first choice if you haven't had a recent sprain.
A brace is not a substitute for assessment. If your ankle may be broken, don't treat it yourself, and don't wait to be sure. The warning signs are listed at the end of this page.
If you have diabetes, or tingling, numbness or loss of feeling in your foot, check with your GP before relying on a brace.
What happens?
Your podiatrist or physiotherapist can help you choose a type that suits your ankle and your activity. Sizing is based on the distance around your ankle, so ask your podiatrist to check the size. Lace-up braces can be tightened again during activity if they loosen.
When you put the brace on, check that the straps are firm but not too tight, and that any pads haven't slipped. Wear it with suitable shoes. Follow the wearing instructions that come with the brace, or from the person who fitted it.
In the first 2 to 3 days after a sprain, the usual advice is PRICE: protection, rest, ice, compression and elevation. A brace is one way to protect the ankle. If you use a compression bandage, don't wrap it too tightly and don't wear it in bed at night.
Exercise matters as much as the brace. Supervised exercises help your ankle recover its steadiness, and a brace with exercises may work better than a brace alone. Anti-inflammatory medicines can ease pain and swelling after a sprain, but they have downsides and may slow natural healing, so ask a pharmacist or doctor first.
How well does it work?
For preventing repeat sprains, braces are rated as an effective option. In athletes who had sprained before, braces cut sprains by around 69 per cent. The benefit is much smaller in people who haven't been injured before: to prevent one sprain with taping, 143 athletes with no past injury needed to be taped, compared with 26 who had been hurt before. When researchers looked at the general population as a whole, the benefit was less certain.
After a mild sprain, a stirrup brace with an elastic wrap got people back to normal stair climbing in about 5.5 days, compared with 12 days using the wrap alone.
For an ankle that keeps giving way, a brace on its own is not a good main treatment. It works better as one part of a plan that includes exercise.
Braces are also used for some stable ankle fractures, as a removable alternative to a cast. That only happens after a doctor has assessed the injury.
Risks and side effects
Braces are generally safe. Because a brace fits closely, it can leave red marks. These should fade within 20 minutes of taking it off. Check your skin each time you remove it. If marks last longer, or you get blisters or pain, check the brace is fitted correctly. If it is fitted correctly and you are still concerned, stop wearing it and contact the person who supplied it.
Children grow quickly, so check the fit often. A brace that is too small commonly marks the skin over the ankle.
Braces haven't been found to hurt sporting performance. In recreational soccer players, a brace didn't change kicking accuracy, speed or agility. In basketball players, bracing hasn't been linked with more knee injuries.
Afterwards
After a sprain, most people feel better after a few days, and full healing can take about six weeks, depending on how bad the sprain is. These times are general for ankle sprains.
A brace helps most if you have already had a sprain, so keep up your exercise programme alongside it. If your ankle isn't improving as you'd expect, see a health professional rather than just carrying on with the brace. A referral to a physiotherapist can help if you haven't improved within 6 to 12 weeks.
When to see a podiatrist
Book an appointment if
Book an appointment with your podiatrist if you want help choosing or fitting a brace, if your ankle isn't improving as you'd expect, or if your brace leaves marks lasting more than 20 minutes, blisters or pain even after you've checked the fit. See your GP soon if you still can't put weight on your foot after one week, if pain or swelling isn't improving or is getting worse, if ankle pain hasn't improved after 2 weeks of home care, or if you have tingling or loss of feeling in your foot. If you have diabetes and foot pain, see your GP.
Seek prompt assessment if
Call your local emergency number if your toes turn blue or white after an ankle injury. After an injury, the following need urgent medical assessment: see your GP today, or go to an urgent care clinic or the nearest emergency department. They are an ankle at an odd angle or misshapen, a bone sticking out, numb toes, severe pain, a snap or pop at the time of injury, not being able to take 4 steps or put weight on the foot, very big swelling, or bruising straight away. Foot colour changes or altered feeling that don't go away after an injury also need urgent assessment. A broken ankle can look like a sprain, so don't wait to be sure, and don't use a brace in place of assessment.
Frequently asked questions
Is a brace better than taping?
Both protect against sprains, and neither has clearly been shown to be better. Lace-up braces cost less than repeated taping, are easier to put on, and can be tightened again during activity. Bracing may also give better everyday function in sporting people. Choose with your podiatrist, based on cost, ease, comfort and what you will actually wear.
Will wearing a brace weaken my ankle?
It isn't clear yet whether wearing a brace for a long time weakens the muscles around the ankle. What is known is that a brace works best alongside exercises that build strength and balance. Ask your physiotherapist or podiatrist for an exercise programme to use with your brace.
Can children wear ankle braces?
There isn't much guidance on braces for children with sprains, so ask your child's podiatrist or doctor. If your child does wear one, check the fit often as they grow, because a brace that is too small can mark the skin over the ankle. A child with a possible broken ankle needs assessment first.
How long should I wear a brace?
No set wearing time or schedule has been shown to be best. Follow the instructions from the person who fitted your brace or from the pack. If you are unsure when to wear it, such as only for sport or for everyday activity too, ask your podiatrist or physiotherapist.