An ankle brace, aka ankle guard, protects your foot and ankle during high-impact activities. Whether you run or jog a lot or are a basketball player or athlete, ankle braces safeguard you from unwanted injuries. It also improves your endurance level.
Nonetheless, you must wear the ankle guard properly to enjoy these benefits. If you wear it inaccurately, it will hurt you more than protecting yourself. And so you must know how to put on ankle brace correctly.
You must keep your feet and ankle right at the center of the brace. Also, ensure that you tighten the straps on either side. However, be careful not to overtighten it, or it will hamper your blood circulation. As it happens, you may face soreness or pain in your feet.
So, let’s see the right way to put on an ankle brace; it’s cleaning and maintenance tips.
What Is an Ankle Brace?
An ankle brace is a simple fabric-made item. It helps to protect the ankle joint and surrounding area from strain and injury. Athletes often use it in their regular training and people recovering from ankle injuries. The ankle brace helps to provide stability and support for the ankle, helping to reduce pain and inflammation.
An ankle brace is often made with reinforced and thicker fabric to support your ankle. The brace circles your feet. So, it absorbs the impact when your ankle hits the ground. Also, optimum cushioning saves your foot from unwanted impact and hurting.
Besides athletes, people who run a lot will benefit from wearing a pair of ankle brace. Wearing an ankle brace will give you nice cushioning if you run or jog a lot. Thus, you can run for hours without pain around the ankle and feet.
When wearing an ankle brace, ensure that it fits properly. Its proper fitting is crucial for maximum support and protection. An ill-fitting brace can cause further injury or discomfort, so finding the correct size is essential. When deciding which size is best for you, you should consider the shape of your leg. Also, consider how much movement you need from the brace to remain comfortable and supported.
How to Put On Ankle Brace: Step-by-Step Instructions
Putting on the best ankle brace doesn’t require being Michael Phelps or Usain Bolt. You can quickly wear the ankle guard just by following a few steps. It needs less than a couple of minutes. The key is to find the right fitting and tightening level for the braces.
Step 1: Preparation to put on the brace
Before you put on the brace, you’ll need to identify which ankle is affected. It is crucial since you don’t need to wear the ankle guard on both ankles. Also, it is best to consult a podiatrist to know if you need an ankle brace.
Also, you must clean the ankle area before putting on the brace. It is important to keep bacteria and infections away from your feet.
Step 2: Cleaning your ankle
To clean your skin:
- Use mild soap and lukewarm water.
- Gently scrub the area with it.
- Ensure to pat dry with a clean towel.
However, you shouldn’t rub the towel on the ankle! Rubbing can irritate your skin and cause further injury.
After you’ve cleaned and dried the area, don’t stop. Apply a thin layer of petroleum jelly or other skin protectants around the ankle. It creates a barrier between your skin and the brace. Also, the skin remains moist, which helps in running.
Step 3: Lining up your ankle brace
Once you have prepared your foot properly, it’s time to prepare the brace. So, ensure that your brace aligns with your heel and ankle bones. It is essential for maximum support. Also, check for any straps or buckles that come with the brace before proceeding. If you find the buckles or straps, line them up too.
It will make it easier to get everything snugly into place later.
Step 4: Putting on the brace (Step by step)
Now the exciting part! Let’s get that ankle brace on so you can start getting back to the activities you love. Here’s what you need to do:
- Start by laying down and lifting your injured ankle.
- Place the brace on both sides of your ankle, ensuring your foot is at its center.
- Securely fasten each strap, keeping it tight enough to support your injury. However, be careful not to overtighten it to constrict blood flow.
- Next, move around a bit to ensure the straps are securely fastened. Also, check that the brace is comfortable and supportive of your specific needs.
- If needed, use any additional adjustment features like straps or velcro closures. It will provide a better fit and more support.
- Finally, once you have adjusted everything properly, stand up and walk around to test it out. When the ankle brace feels snug and supportive, then you’re all set!
Always be careful not to over-tighten the straps. Or this could cause bruising or restrict your blood flow. So, you should use your judgment regarding comfort level while adjusting the braces. For better support, you can always use additional Velcro or straps too.
Tips on Wearing and Removing an Ankle Brace
Once you have the ankle brace in place, you’re ready to go. Nonetheless, it would help if you remembered that wearing an ankle brace is not a substitute for properly treating an injury. In other words, seek medical advice if you’re experiencing chronic ankle pain or an acute injury. Plus, follow your doctor’s instructions for physical activity.
That said, while wearing the ankle brace, follow these safety tips:
- The brace should fit snugly but not constrict your movement. It mustn’t be too tight or loose.
- Wear the brace for the duration of any physical activity. Also, you can wear it during sports that require extra support.
- After the activity, remove the ankle brace. Then, gently massage your leg muscles to help reduce stiffness and improve circulation.
- Lastly, wash the ankle brace with mild soap and water after each use. It helps the brace to remain in good condition for future use. Also, remember to wash and pat dry your ankle and feet too.
Taking off an ankle brace is as important as putting one on properly. So, remember to remove it slowly and carefully. You must not pull or tug too hard on the straps. It is crucial to avoid any damage or discomfort from improper removal.
Tips for ensuring maximum support:
Wearing an ankle brace won’t be enough to provide you with all sorts of support. Instead, you can find other ways to maximize the support.
You should stretch out your leg and ankle muscles after wearing a brace. It will reduce stiffness and maintain flexibility in your ankle joint. Here’s how you can do it:
- First, stand with feet and hip-width apart with arms at sides.
- Now, lift one leg off the ground. Also, hold it straight out in front of you while keeping your back flat.
- Afterward, slowly lower the leg until it’s parallel to the ground.
- Hold in this position for 10-20 seconds, then switch legs.
- Repeat 5-10 times on each side.
Why Put on an Ankle Brace?
Ankle braces can provide significant support for many types of ankle-related activities. Are you an athlete looking to prevent injuries? Or do you need to ease out chronic pain? Indeed, a good ankle brace can help you meet all these needs.
The benefits of wearing an ankle brace include the following:
- Improved stability and balance: An ankle brace keeps your ankle stable and secure during activities. Thus, it provides better balance and reduces the risk of injury.
- Improved muscle distribution: Ankle braces can help redistribute the load from one muscle group to another. Eventually, it reduces the pressure on specific parts of your ankle and relieves pain.
- Reduced inflammation and swelling: Ankle braces act as a compression sleeve. It will help increase blood flow. As a result, you will have reduced swelling and inflammation.
So, did you find it beneficial? Once you wear ankle braces, you will indeed find them outstanding.
The right ankle brace will allow you to do your daily activities with minimal discomfort. It can be that simple! Plus, you can wear them following tips on how to put on ankle brace quickly. Thus, there’s no excuse not to give them a try.
You can follow our tips to keep your joint supported. It helps you go about life without worrying about injury or pain in your ankle area! The key is to find the right fitting for the ankle brace. Also, consider the fabric quality to ensure better comfort. Lastly, while wearing the ankle brace, ensure it fits inside your shoes properly. If it is too thick or thin, you will lack comfort.