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Ankle brace for a sprain: what to wear in each stage of healing
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- Semi-rigid stirrup ankle brace with air or gel cells. Best for: Early walking after a grade 1 or 2 sprain. See options on Amazon
- Lace-up ankle brace with figure-eight straps. Best for: Returning to sport and active days. See options on Amazon
- Elastic compression wrap or ankle sleeve. Best for: The first days when swelling is the main problem. See options on Amazon
- Short walking boot. Best for: Moderate to severe sprains when a clinician advises it. See options on Amazon
Know your grade first
AAOS OrthoInfo grades ankle sprains by how much the ligament is damaged:
| Grade | What happened | How it feels | Typical support |
|---|---|---|---|
| Grade 1 | Slight stretching and microscopic tearing | Mild tenderness and swelling, usually no pain with weightbearing | Compression wrap, then a light brace for activity |
| Grade 2 | Partial tear | Moderate swelling, mild pain on weightbearing, slight instability | OrthoInfo mentions a removable device such as a walking boot or aircast brace |
| Grade 3 | Complete tear | Severe pain on weightbearing, a lot of instability | OrthoInfo says it may need a short leg cast or cast-brace for 10 to 14 days |
You cannot reliably grade your own sprain, especially if you also might have a fracture. If you cannot bear weight, get checked before buying anything.
Why a brace beats rest in a cast for most sprains
The NATA position statement says functional rehabilitation is more effective than immobilization for grade I and II ankle sprains. It describes functional treatment as stabilizing the ankle with an elastic bandage, brace, tape or other support while progressing weight bearing and exercise. It also says grade III sprains should be immobilized for at least 10 days with a rigid stirrup brace or below-knee cast before controlled exercise.
So for the common sprain, the job of the brace is to protect the ligament from rolling again while you walk and start exercises, not to hold the ankle completely still.
Which brace for which stage
- First 2 to 3 days: compression. AAOS OrthoInfo says swelling and pain usually last 2 to 3 days. Mayo Clinic advises wrapping with an elastic bandage until swelling stops, starting at the end farthest from the heart and not wrapping too tightly. A compression sleeve can do the same job once you can pull it on.
- Early walking: semi-rigid stirrup. Plastic shells on each side of the ankle block side-to-side rolling but allow up and down motion for walking. See stirrup ankle brace.
- Back to activity: lace-up with straps. Fits in a shoe and gives firm support for sport. See lace-up ankle brace.
- Severe sprain: boot or cast as directed. Mayo Clinic says a cast or walking boot may be needed for severe sprains.
Using the brace safely
- Follow the R.I.C.E. steps for the first two or three days, as Mayo Clinic describes. Mayo suggests ice for 15 to 20 minutes, repeated every 2 to 3 hours while awake, with a thin towel between ice and skin.
- Raise the ankle above heart level, especially at night.
- Start exercises when pain allows. Mayo Clinic says strengthening the ankle muscles is key to preventing future sprains, and balance work such as standing on one leg helps retrain the muscles.
- Do not stop rehab early. AAOS OrthoInfo says incomplete rehabilitation is the most common cause of chronic ankle instability, and rehab may take 2 weeks for minor sprains or 6 to 12 weeks for more severe injuries.
- Check your toes for color, warmth and feeling after putting the brace on.
Once you are back on your feet: keep wearing it?
The NATA statement recommends that athletes with a history of ankle sprains wear taping or bracing for practices and games, and reports that 5 previously injured athletes needed to be braced to prevent one sprain. If you play cutting or jumping sports, a brace during play is reasonable. For daily walking after full recovery, most people do not need one. Sport-specific advice is on our basketball ankle braces and volleyball ankle braces pages.
What to look for when you buy
Semi-rigid stirrup ankle brace with air or gel cells
Best for: Early walking after a grade 1 or 2 sprain
Side shells limit rolling while allowing a normal walking motion, fitting the functional approach NATA recommends for grade I and II sprains. Air or gel lining adds compression.
Watch out: Bulky in some shoes. Usually left or right specific.
See options on AmazonLace-up ankle brace with figure-eight straps
Best for: Returning to sport and active days
Laces and crossing straps give firm support that fits inside an athletic shoe, and NATA lists lace-up braces as effective for reducing repeat sprains.
Watch out: Takes longer to put on, and too tight lacing can cause numbness.
See options on AmazonElastic compression wrap or ankle sleeve
Best for: The first days when swelling is the main problem
Mayo Clinic advises compression with an elastic bandage until swelling stops, and NATA recommends compression for acute sprains to minimize swelling.
Watch out: Offers little protection against rolling the ankle again.
See options on AmazonShort walking boot
Best for: Moderate to severe sprains when a clinician advises it
AAOS OrthoInfo mentions a walking boot as a removable support for grade 2 sprains, and Mayo Clinic says a boot may be needed for severe sprains.
Watch out: Use one on a clinician's advice. Staying in a boot too long can leave the ankle stiff.
See options on AmazonQuestions people ask
- What kind of ankle brace is best for a sprain?
- For grade 1 and 2 sprains, a semi-rigid stirrup or lace-up brace that lets you walk. Severe sprains are usually immobilized first under a clinician's care.
- Should I wear an ankle brace for a sprained ankle?
- Usually yes during the first weeks of walking and activity. Mayo Clinic lists an elastic bandage, sports tape or an ankle support brace to stabilize the ankle.
- How long should I wear an ankle brace after a sprain?
- Through rehab, which AAOS says can take 2 weeks for minor sprains or 6 to 12 weeks for severe ones. Many athletes keep a brace for sport after that.
- Should I sleep with an ankle brace on?
- None of the sources here say you need to, so follow your clinician's advice, especially for a moderate or severe sprain. Mayo Clinic advises raising the ankle above heart level, especially at night, to help with swelling.
- Is a compression sleeve enough for a sprain?
- It helps with swelling but gives little protection against rolling the ankle. Pair it with a supportive brace for activity.
Sources
- Sprained Ankle (orthoinfo.org), AAOS OrthoInfo
- Sprained ankle: Diagnosis and treatment (mayoclinic.org), Mayo Clinic
- National Athletic Trainers' Association Position Statement: Conservative Management and Prevention of Ankle Sprains in Athletes (pmc.ncbi.nlm.nih.gov), Journal of Athletic Training, via PubMed Central (NIH)