Ankle braces provide external support and stability to the ankle joint, often used during injury recovery or for managing chronic instability. Integrating the brace with daily footwear is the primary challenge, as the brace adds significant bulk and rigidity to the foot. The goal is to maximize the therapeutic benefit of the brace while maintaining comfort and mobility for walking or standing. Achieving this balance requires careful attention to how the brace is applied and the specific characteristics of the shoe selected. This guide outlines the practical steps for successfully wearing an ankle brace inside a shoe.
Proper Application of the Ankle Brace
The application process should begin by wearing a thin, snug sock directly against the skin before donning the brace. A sock with moisture-wicking properties is preferred. This sock acts as a necessary barrier, reducing friction that can lead to skin irritation or blisters, and helps manage perspiration within the confined space of the brace.
Once the brace is positioned over the sock, correct alignment is important for proper support. Supportive elements, such as stabilizing uprights or the heel cup, should be centered around the ankle bones (malleoli) and the heel. For lace-up styles, tighten the laces snugly and evenly from the bottom up, ensuring a secure fit without causing discomfort or restricting circulation. You should be able to move your toes freely and feel normal sensation.
The application concludes by securing any external straps that crisscross over the ankle. Pull these straps firmly to achieve the desired stabilization. They must not be so tight that they cause numbness, tingling, or blanching of the skin, which indicates compromised blood flow. Since feet can swell throughout the day, especially during injury recovery, periodic slight adjustments may be needed to maintain optimal tension.
Choosing the Right Footwear
Selecting the appropriate shoe is key to successfully wearing an ankle brace. The added material requires footwear that offers increased interior volume, particularly in depth and width. Generous depth is needed to accommodate the vertical bulk of the brace on top of the foot.
A shoe featuring a removable stock insole is beneficial, as removing it creates extra depth inside the shoe to house the brace. Furthermore, a wider shoe size or one available in wide widths is necessary to prevent the sides of the shoe from pressing against the brace’s rigid components. It is generally more effective to seek shoes with ample volume rather than simply sizing up in length, which can lead to instability.
The shoe’s closure system should offer adjustability to wrap securely around the braced foot. Traditional lace-up designs, such as athletic trainers or boots, are superior to slip-ons or Velcro closures because they allow for precise, variable tension across the foot. The ability to loosen the shoe widely for insertion and then tighten it securely ensures the foot remains stable within the footwear, complementing the brace’s stabilizing function.
Strategies for Wearing Shoes Over the Brace
Inserting a braced foot into a shoe requires a systematic approach to avoid damage or discomfort. Before putting the shoe on, loosen the laces completely, down to the toe box, to create the widest possible opening. Pull the shoe’s tongue forward and flatten it to prevent bunching as the foot slides in.
A long-handled shoehorn helps guide the braced heel smoothly past the shoe’s heel counter without snagging the brace or sock. Gently slide the foot into the shoe, ensuring the heel sits fully back in the heel cup. This positioning helps maintain the brace’s proper alignment. Once the foot is correctly positioned, the laces can be secured.
Specific lacing techniques can improve the fit around the brace’s bulk. ‘Skip-lacing,’ where one or more eyelets are intentionally left unlaced, reduces pressure over sensitive areas where the brace adds height. Alternatively, a ‘lace-lock’ technique, often used at the top eyelets, involves creating a loop on each side and crossing the laces through the opposite loop. This secures the heel and prevents the foot from sliding within the shoe.
Addressing Comfort and Fit Issues
Even with careful application and shoe selection, wearing a brace throughout the day can lead to localized discomfort. Pressure points, manifested as localized pain or redness lasting longer than 15 minutes after removal, indicate that the brace or shoe is too tight in a specific area. Adjusting the tension of the brace straps or loosening the shoe laces directly over the painful spot alleviates this pressure.
Friction issues, such as rubbing or blisters, are managed by ensuring the underlying sock is smooth and wrinkle-free. Applying moleskin or specialized cushioning pads to the interior of the shoe where rubbing occurs creates a protective barrier. If the brace consistently causes rubbing, it may need to be “broken in” gradually by wearing it for short periods and slowly increasing the duration.
Numbness or persistent tingling in the toes indicates that the brace or shoe is excessively tight and restricting nerve and blood flow, demanding immediate loosening. If pain increases, swelling worsens, or skin irritation does not resolve with simple adjustments, stop wearing the brace and consult a healthcare professional, such as a physical therapist or a doctor. Consistent monitoring of the skin for persistent red marks or signs of breakdown is necessary to prevent complications.