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Lace up ankle brace: firm, shoe-friendly support and how to fit it

By the Life in Good Form editors. Updated 2026-10-13.

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What the research shows

Lace up braces have some of the best prevention evidence of any ankle support. A summary from the American College of Foot and Ankle Surgeons of a large trial reports:

• 1,460 basketball players from 46 high schools were randomly assigned to wear lace up braces or not.
• The braced group had 27 acute ankle injuries; the control group had 78.
• That worked out to 0.47 versus 1.41 injuries per 1,000 exposures.
• Severity was similar: a median of 5.0 days lost with a brace and 6.0 without.

The NATA position statement calls this trial the best evidence yet for bracing and says both lace up and semi-rigid braces, as well as taping, are effective at reducing recurrent sprains. In short, lace up braces appear to reduce how often ankle injuries happen, not how bad they are when they do.

Lace up vs other ankle supports

For a fresh sprain, our ankle brace for sprain guide explains which to start with. Plastic shell braces are covered on stirrup ankle brace.

Features worth comparing

• Figure-eight or figure-six straps. Straps that cross the ankle and loop under the heel mimic athletic tape and add most of the lock-down.
• Elastic cuff. A wrap at the top holds laces and straps in place during play.
• Side stays. Some models add thin plastic or spring stays in the side panels for extra stiffness.
• Tongue and padding. A padded or ventilated tongue reduces lace pressure on top of the foot.
• Seams. A brace with no seam under the foot is less likely to rub inside the shoe.
• Fit either foot or side specific. Many lace ups fit left or right; check the listing.
• Sizing method. Some makers size by shoe size, others by ankle circumference. Use the method the maker gives.

How to put on a lace up brace

1. Loosen all the laces and open the straps fully.
2. Slide the foot in with the heel all the way back. The brace should sit flat under the arch with no wrinkles.
3. Lace from the toes up, snug but not tight. You should be able to wiggle your toes.
4. Wrap the straps in the direction the maker shows, usually crossing over the top of the foot and pulling up toward the outside of the ankle.
5. Close the top cuff.
6. Put on your shoe and lace it normally. Walk and jog a few steps.
7. Check that the toes stay warm, pink and with normal feeling.

Wear a thin athletic sock underneath to reduce rubbing.

Who should wear one, and how long

• Athletes with a past sprain. NATA recommends that athletes with a history of ankle sprains wear taping or bracing for all practices and games.
• People whose ankle gives way on uneven ground. FootCareMD, from the American Orthopaedic Foot and Ankle Society, lists bracing for at-risk activities as part of nonsurgical treatment of ankle instability, alongside strengthening, Achilles stretching and balance training.
• Not a substitute for rehab. FootCareMD notes that bracing and physical therapy do not strengthen the ligaments themselves, though they may help the ankle feel more stable.

Sport-specific advice is on our basketball ankle braces and volleyball ankle braces pages.

What to look for when you buy

Questions people ask

Do lace up ankle braces work?

In a trial of 1,460 high school basketball players, those wearing lace up braces had fewer acute ankle injuries, 0.47 versus 1.41 per 1,000 exposures, though injury severity was similar.

Is a lace up or stirrup brace better?

NATA lists both as effective for preventing repeat sprains. Lace ups fit shoes more easily; stirrups are often used early after a sprain for walking.

How tight should a lace up ankle brace be?

Snug enough that the heel does not slide, but you should be able to wiggle your toes and they should stay warm and normal in color.

Can I wear a lace up ankle brace every day?

You can for activities that put the ankle at risk. Keep up strengthening and balance work, since a brace does not strengthen the ligaments.

Sources

• The Effect of Lace-up Ankle Braces on Injury Rates in High School Basketball Players (scientific literature review) (acfas.org), American College of Foot and Ankle Surgeons
• 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)
• Ankle Instability Symptoms and Causes (footcaremd.org), FootCareMD (American Orthopaedic Foot and Ankle Society)

Sources checked 2026-10-13.