Putting on an ankle brace correctly depends on which type you have, but the basic idea is the same for all of them: start with a sock on your foot, position the brace around your ankle, and secure it snugly without cutting off circulation. The process takes less than a minute once you’ve done it a few times. Here’s how to do it for each style.
Start With the Right Sock
Always wear a sock underneath your ankle brace, no matter what type you’re using. The sock protects your skin, wicks away moisture, and prevents blisters or pressure sores from forming where the brace rubs. Choose a sock that extends past the top edge of the brace so no bare skin contacts the material directly. Seamless socks work best because raised seams can dig into your skin under the pressure of the brace. A tall athletic sock or a sock specifically designed for braces both work well.
Keep your sock, skin, and the brace itself clean and dry every time you put it on. Moisture trapped against your skin encourages bacterial growth and can lead to skin breakdown, especially if you’re wearing the brace for hours at a time.
How to Put On a Sleeve-Style Brace
Sleeve braces are the simplest to put on. These are made from elastic or neoprene and slip over your foot like a thick sock. Scrunch the sleeve up so it looks like a donut, slide your toes through, and pull it up over your heel and around your ankle. Smooth out any wrinkles or bunching, especially around the heel and the top of your foot, because folds create pressure points.
The brace should feel snug and compressive but not tight enough to turn your toes white or tingly. If the sleeve has an opening for your heel, make sure that cutout sits centered over your heel bone. Sleeve braces provide mild support and compression, so they’re typically used for minor soreness, light swelling, or to keep the joint warm during activity.
How to Put On a Lace-Up Brace
Lace-up braces look a lot like a shoe and go on in a similar way. Start by loosening all the laces and opening the brace as wide as it will go, including any tongue or flap inside. With your sock already on, slide your foot in so your heel sits flat against the back of the brace and your sole rests on the footbed.
Lace the brace from the bottom up, pulling each crossover firm but not overly tight. You want consistent tension all the way up. Once the laces are tied, most lace-up braces also have one or two hook-and-loop straps that wrap around the ankle in a figure-eight pattern. Pull the lower strap under the arch of your foot and across the top, then secure it. If there’s a second strap, wrap it around the ankle in the opposite direction. These straps add the real stability, so snug them down firmly.
When you’re done, stand up and take a few steps. You should feel solid lateral support (the brace limiting your ankle from rolling side to side) while still being able to point and flex your foot. If you feel pinching at the top of the brace or numbness in your toes, loosen the laces slightly and re-tighten more evenly. Lace-up braces offer mild to moderate support and are one of the most commonly recommended styles for returning to activity after a sprain.
How to Put On a Rigid Stirrup Brace
Rigid braces have two hard plastic shells, one on each side of your ankle, connected by padding and secured with velcro straps. These are the bulkiest type and provide the most support, so they’re typically used after a more significant injury rather than during sports.
Start by opening all the velcro straps so the brace is completely loose. Place the brace on a flat surface and set your foot into it so the padded interior cradles both sides of your ankle bone. Some models have an air bladder inside the shells; if yours does, leave it deflated for now. Wrap the lowest strap first, pulling it snug across the front of your ankle. Then secure the middle and top straps in order. If your brace has an air pump, inflate it a few clicks at a time until the fit feels firm and comfortable against both ankle bones. The air cushion molds the brace to your specific shape.
Stand up slowly. The rigid shells should prevent your ankle from tilting inward or outward while still allowing you to walk. If one side feels tighter than the other, adjust the strap tension until the pressure is balanced. You’ll typically wear this brace inside a shoe, so make sure you have footwear with enough room. A shoe with a removable insole can help create space.
Getting the Right Size
A brace that’s too loose won’t stabilize your ankle, and one that’s too tight will restrict blood flow and cause discomfort. Most brands size their braces by shoe size, which is the quickest way to find your match. For a more precise fit, measure the circumference of your ankle at its narrowest point (just above the ankle bones) with a flexible tape measure. Compare that number to the brand’s size chart.
If your measurements fall between two sizes, size up. A slightly larger brace with straps tightened down will be more comfortable than a too-small brace you can’t adjust enough.
Signs the Brace Is On Correctly
Once your brace is in place, check a few things. Your toes should be their normal color, not pale or bluish. You should be able to wiggle them freely. The brace should feel supportive without any sharp pressure points, and no edges should dig into your skin. If you’re wearing the brace inside a shoe, lace the shoe loosely at first, then tighten gradually so the shoe and brace work together without compressing one area too much.
After about 20 minutes of wear, take the brace off and look at your skin. Red marks that fade within a few minutes are normal. Red marks that linger, or any areas that look raw or blistered, mean the brace is too tight, the wrong size, or positioned incorrectly. Readjust and check again the next time you wear it.
Wearing Your Brace During Activity
If you’re wearing a brace for sports or exercise, put it on before you start warming up so you can feel how it moves with your ankle under light activity first. Re-check the straps or laces after five to ten minutes because the materials can loosen slightly as they warm up and conform to your body. A quick re-tightening at that point usually locks everything in for the rest of your session.
For daily wear after an injury, follow whatever schedule your provider recommended. Some people need the brace on any time they’re weight-bearing, while others only need it during higher-risk activities. When you’re not wearing the brace, leave it open and aired out so it dries completely between uses. Most soft and lace-up braces can be hand-washed with mild soap and air-dried. Rigid braces can be wiped down with a damp cloth.