Wrapping Ankles for Running: How it can make a difference

 

Wrapping ankles for running provides targeted support that can limit side-to-side motions, which reduces your risk of sprains, especially if you’re on the trails. The compression from the wrap will help relieve pain and provide you with better awareness of your feet and ankles. Ankle wrapping is great if you are prone to injuries, but it can hinder you from long-term strength gain if overused. 

Wrapping ankles for running involves using sticky athletic tape to limit unwanted movement at the ankle joint while still allowing forward motion. Because of these limitations, your risk of sprains is lowered, it helps to ease aches and pains, and it increases your stability. There’s a good reason why a lot of pro athletes use ankle support to enhance their performance. 

Why Wrapping Ankles for Running Makes a Difference 

One of the biggest benefits of wrapping ankles for running is the stability you’ll gain. Wrapping locks down inversion and eversion to the ankle and helps avoid sprains while running on uneven ground. The compression that wrapping provides will help to ease pain and swelling that can come from running. When your ankles are stable and the side-to-side movement is limited, you are more aware of your feet and ankles’ connection to the ground.

Pros and Cons

Alright, let’s look at the pros and cons of wrapping ankles for running and see if it’s right for you. 

Support 

Wrapping ankles for running provides a custom fit that limits the risky side-to-side motions and can be a better option compared to an ankle brace for acute needs. There are a few negatives, such as the tape loosening with sweat and long-term wear, needing a re-tape, and the cost can add up over time. It takes time and preparation to tape up before every run, so it can be a bit inconvenient. 

Comfort & Use 

When properly applied, wrapping ankles for running can provide breathable support. That support will help you feel more confident with every step, which can build mental toughness. Trying to apply the wrapping by yourself can be a bit tricky at first. You don’t want it so tight that it pinches or restricts circulation. If it’s too loose, you reduce the support and have a higher risk of getting injured. 

Long-Term 

Taking the time to wrap your ankles before running can help you on your path to recovery. It helps to prevent reinjury and cause further damage to your joints. Over-reliance on ankle wrapping can lead to weakening of the ankles over time. Mixing in some ankle-strengthening exercises can help keep the ankle strong. 

Cost & Convenience 

The cost of athletic tape is a cost-effective way of wrapping your ankles for running. It does take time to apply and can be a bit inconvenient when you need to reapply. Modern ankle braces come in various styles, and some have straps that simulate taping. These provide similar stability, but they are reusable and easy to put on and take off. 

Wrapping Ankles for Running: Yes or No

Let’s look at some reasons for wrapping ankles for running, and when to leave it off. When you’re coming back from a severe sprain, your joint is weak, and it needs extra support. Running on rough or uneven trails can be a recipe for disaster; ankle wrapping provides you with a strong foundation to protect against twists and rolls. Chronic weakness or instability can put you at a high risk for injury while running, and wrapping your ankles will help prevent rolls. 

A good reason for leaving the tape off would be when running on a flat surface with strong ankles. If you’re lucky enough to have never had an injury, wrapping your ankles might do more harm than good. A better option would be to focus on building strength in your ankles by performing calf raises and balance drills. It’s always advised to speak with your doctor and/or physical therapist before making any decisions. They can provide you with the best advice and help you make the best decision for you and your situation. 

Going Beyond the Tape: Ankle Braces and Strength Exercises  

The thought of wrapping your ankles for running and then having to reapply, or maybe the added cost over time, might make you reach for alternative support. We mentioned earlier that modern ankle braces offer a great deal of support; they are reusable, easier to put on and take off, and they come in several styles. Lace-up models are adjustable to achieve the desired level of support, and some have removable side stabilizers or straps that simulate the support and benefits of taping. 

Wrap Up or Lace Up  

Always listen to your body and make any necessary changes to achieve the desired level of support. The fit should be snug but not tight. If you feel tingling or numbness, you need to loosen it a little. It’s recommended to supplement taping or a brace with ankle strengthening exercises, and always speak to your doctor and/or physical therapist. If you’re looking for an ankle brace that offers the same level of support as wrapping, check out this ankle brace with straps.