Best Shoes For a Sprained Ankle—and What to Avoid

Ankle pain is a common problem in many people, especially athletes. It is often a symptom of an underlying disease or condition, including sprains. But, it can also be a consequence of wearing the wrong shoes.

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Shoes to Wear With a Sprained Ankle

Shoes can cause or worsen ankle pain, but they can also improve it. Interestingly, changing into a supportive pair as soon as possible speeds up recovery after an ankle sprain. Here are some types that can help.

• Stability Shoes: These shoes provide extra support and cushioning, aligning your foot properly and reducing the stress on your ankle. They often feature a firm heel counter and a supportive midsole.
• High-Top Sneakers: Due to their higher collar, high-top sneakers offer additional ankle support. They constrain the foot, limiting excessive ankle movement, which is beneficial during recovery. Look for pairs with stiff soles and good traction.
• Walking Shoes with Arch Support Insoles: You can get orthopaedic insoles with arch support and put them inside your regular shoes. They help distribute weight evenly and reduce pressure on the injured ankle. Look for models with with a wider toe box to avoid constricting the foot.
• Lace-Up Ankle Braces: While not shoes per se, you can wear these inside regular shoes for extra support. Ankle braces with lace-up designs allow for adjustable compression and stability, and they prevent further injury.
• Orthopedic or Custom-Made Shoes: If you have ongoing issues or severe pain, consider consulting a podiatrist for custom solutions. These shoes are designed specifically to accommodate injuries and provide support.

» Dealing with foot pain? Find out when you should visit a podiatrist

Which Types of Shoes Should You Avoid Wearing?

With any type of sprained ankle, you should avoid wearing the following:

Flip-Flops and Sandals: These provide minimal support and stability, increasing the risk of further injury. And the lack of a secure fit can lead to excessive movement of the ankle.

• High Heels: They place undue stress on the ankle and can destabilize your balance. High heels can also raise the risk of re-injury.
• Ballet Flats: While stylish, ballet flats lack arch support and cushioning. The flat design does not provide adequate stability for an injured ankle.
• Loose-Fitting Shoes: Shoes that do not fit snugly can allow for excessive movement within the shoe, which is detrimental during recovery. A loose fit does not provide the necessary support to keep the ankle stable.
• Running Shoes with Poor Support: Some running shoes may not offer adequate ankle support or cushioning, particularly those designed for speed rather than stability. Avoid pairs that are overly flexible or lack a firm heel counter.

» Learn what to avoid with plantar fasciitis

What Else Can You Do to Heal a Sprained Ankle?

We also recommend performing specific ankle strengthening exercises and using ankle support. You can get further relief through the use of insoles, but it is important to note that they should not be relied upon as the sole treatment for a sprain.

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