I remember the first time I needed to wear an ankle brace. The doctor told me it would speed up my recovery by 30%, and I thought, "Why not?" But then came the moment of actually putting it on. It took me a good 15 minutes the first time. I made some rookie mistakes which I think I can help you avoid.
So, let's say you have a typical size medium ankle brace, which usually fits ankles with a circumference of around 10-12 inches. The first thing I do is to make sure my foot is clean and dry. Moisture can decrease the effectiveness of the brace. Did you know that I read somewhere that moisture can reduce the brace's grip by up to 50%?
Once I make sure my foot is ready, I take the brace and open all the straps. Usually, a brace will have at least two to three straps, sometimes even four depending on the brand. For example, the ASO Ankle Stabilizer I use has three primary straps. I remember reading a report in a sports medicine journal that said multi-strap designs offer 25% better support compared to single-strap ones.
Now, I have to slide my foot into the brace. The first few times I did this, it felt awkward, kind of like trying to put on a sock that's two sizes too small. One trick I've learned is to sit down and bend my knee at a 90-degree angle. This makes it easier to line up the heel and arch. It's kind of like putting on ski boots, if you've ever done that. Does it hurt? No, it shouldn't if you’re doing it right. If it does, maybe you’re pulling the straps too tight.
After my foot is securely in the brace, I start fastening the straps. The key is to start from the bottom and work your way up. I remember a physical therapist once told me that this method provides a more secure fit. He said something about gravity and pressure distribution, but the main takeaway was to secure from the bottom. This can add up to 20% more stability.
At this point, I would stand up to test the fit. The first few times, I did this; I made the mistake of wearing my regular shoes. Pro tip: use athletic shoes, they usually have a bit more give. I read an article on Ankle Brace Wearing Guide, and it mentioned how the right shoes can make wearing a brace more comfortable by 15%.
Doing a quick walk around helps. I remember wobbling a lot initially and thought, "Is this even worth it?" But according to professional athletes and trainers, using it can increase your mobility back to almost 90% of what it was pre-injury. Did you know a lot of NBA players use ankle braces during games even when they’re not injured? It’s a preventive measure they swear by.
To summarize your steps: Ensure your foot is dry, open all the straps, slide your foot in with the knee at a 90-degree angle, fasten the straps from the bottom up, and always use athletic shoes. With these steps, I think you’ll find wearing an ankle brace not only easier but also a whole lot more effective. So, next time you grab your brace, you won't be wasting those 15 minutes like I did.