Ankle braces are recommended for supporting the joint during injury recovery or preventing movement in high-impact activities. These devices provide external stabilization, limiting excessive motion and reducing stress on ligaments and tendons. Wearing the brace correctly over an appropriate sock is crucial for maximizing support and preventing common skin issues.
The Essential Layering Rule
The fundamental rule for wearing an ankle brace is that a sock must always be worn under the brace, directly against the skin. This layering serves both biomechanical and dermatological purposes. The sock acts as a necessary barrier, preventing the brace’s materials from rubbing directly against the skin, which reduces friction, chafing, and blisters around bony prominences.
Additionally, the sock plays a vital role in moisture management. Braces trap heat and perspiration, and a properly chosen sock will wick this moisture away, keeping the area drier and less susceptible to skin breakdown. This layering principle applies universally across different brace types, from compression sleeves to rigid stirrup braces.
Selecting the Ideal Sock for Support and Skin Protection
The material and design of the sock are important for optimal brace function and skin health. Choose a sock made from moisture-wicking synthetic blends, such as nylon or polyester, rather than thick cotton, which retains sweat. The goal is a material that actively pulls moisture away from the skin surface to promote evaporation and maintain a dry environment.
The thickness of the sock must provide padding without introducing excessive bulk inside the shoe. A thin to medium-thickness athletic sock is best, as thicker socks can compromise the fit of the brace and the shoe, potentially causing new pressure points. For maximum skin protection, the sock must be long enough to extend past the entire height of the brace. Seamless construction is also beneficial, as seams can create concentrated pressure ridges when compressed by the brace.
Securing the Brace: A Step-by-Step Application Guide
Before applying the brace, ensure the sock is pulled up smoothly over the foot and ankle, eliminating any wrinkles or bunches. For a laced ankle brace, fully loosen all the laces to allow the foot to slide easily into the brace’s shell. Position the foot so the heel sits snugly in the back, and the tongue is centered and lying flat across the top of the foot.
Lacing should start from the bottom eyelets and proceed upward, tightening each section gently but firmly in a crisscross pattern. The tension must be snug enough to secure the ankle but should not restrict circulation. Check the tension by ensuring a finger can comfortably slide under the material at the bottom and top edges.
If the brace includes figure-eight stabilizing straps, apply them next. Start with the outside strap, wrapping it across the front of the ankle, under the arch of the foot, and securing it to the opposite side. The remaining strap is applied similarly to create a stabilizing crisscross pattern over the joint.
Troubleshooting Common Wearing Issues
Even with proper application, minor issues may require small adjustments for comfortable wear. If chafing or rubbing occurs, especially around the ankle bones, check if the sock is fully extended past the brace’s edges or if a wrinkle has formed. Temporarily wearing two pairs of long, thin athletic socks can provide extra padding to break in a new or rigid brace and reduce localized friction.
Managing excessive bulk is a common concern when wearing the brace inside a standard shoe. If the shoe feels too tight, consider switching to a shoe with a deeper or wider toe box, or removing the shoe’s removable insole to create more internal space. If the brace slides or shifts during activity, slightly retighten the lacing or straps, ensuring the laces are cinched from the bottom up. Any discomfort, including tingling, numbness, or persistent skin indentations, suggests the brace is too tight and needs immediate loosening to restore proper circulation.