Wearing an ankle brace when playing volleyball can be crucial, especially if one has previous injuries. You might be aware that according to a study by the National Collegiate Athletic Association, ankle injuries account for nearly 30% of all volleyball injuries. So, the first step in putting on an ankle brace correctly is to ensure you have the correct size. A properly fitting brace should feel snug but not too tight—consulting the product size chart is crucial, usually available on the packaging or the website from which you purchased the brace.
Now, if you don’t get the size right, chances are you’ll either end up with a brace that's too tight causing discomfort or too loose to offer any real help. For this reason, measuring the circumference of your ankle with a tape measure is vital. Brands like McDavid and Shock Doctor often recommend measuring around the narrowest part of your ankle to get the most accurate size. Trust me, a correctly sized brace is a game changer in terms of comfort and effectiveness.
After you have your perfect size, it's time to actually put on the brace, but there's an important trick here. Ensure your foot is at a 90-degree angle to your leg—this position is critical for aligning the brace properly. The Aircast A60 ankle brace, for example, emphasizes the importance of this alignment to maximize its protective benefits. An improperly aligned brace can fail to offer the stability you need, leading to potential risks.
Once your foot is in the correct position, start by loosening all the straps or laces on the brace. This allows you to slide your foot inside without difficulty. The lace-up models offer the advantage of a customizable fit, which can make a huge difference, especially during those intense matches where the only thing you want to focus on is your performance and not the pain or discomfort. Slip your foot in while making sure the heel fits snugly into the heel cup. Adjust the brace until it sits comfortably but firmly.
Next comes the fastening. Start by securing any base straps; these usually wrap around the heel and lower foot. These are crucial for stabilizing your foot and preventing your heel from shifting. Following this, secure the main straps. With products like the volleyball ankle brace from Fivali Fitness, these main straps are typically designed to wrap in a figure-eight pattern around your foot and ankle. This pattern helps to mimic the effect of traditional tape jobs done by athletic trainers but offers you more ease and efficiency.
As you fasten the straps, be mindful of the pressure. Can you move your foot comfortably without feeling restricted? Then you're on the right track. A too-tight brace can cut off circulation, while a loose one won't provide the needed support. Just to give you an idea, it takes me about 30 seconds to find the right balance, and I promise—those extra few seconds are worth it for the comfort and security you’ll get in return.
Don’t forget to do a quick test walk. This allows you to feel if there are any pressure points or areas that might need re-adjustment. For instance, a professional athlete once shared in a sports journal that she spends a full minute walking around the locker room to ensure the brace wouldn't become a distraction during the game. Such diligence can pay off significantly.
Let’s address a common question here: Should you wear socks underneath the brace? The clear answer is yes. Wearing a thin layer of socks can help wick away moisture and prevent any rubbing or chafing. Many players prefer ankle socks for this purpose. If you’re curious about specific brands, Nike and Under Armour offer high-quality, moisture-wicking ankle socks that work perfectly with ankle braces, ensuring your foot stays dry and comfortable through those long matches.
Another interesting point many volleyball enthusiasts seem to overlook is the regular maintenance of the brace. Even the best brace from top brands like Zamst or DonJoy can lose its effectiveness if not taken care of properly. Based on expert advice, it's a good practice to wash and air-dry the brace after every game or training session. This not only maintains its longevity but also ensures that it remains hygienic. Given that an average volleyball season consists of around 20-30 games, regular cleaning can extend the life of your brace by months, if not years.
Finally, I would stress the importance of periodically reassessing your needs. As you become more comfortable and your skills grow, your requirement for support might change as well. For example, an initially injured ankle with a high instability level may require a rigid brace in the beginning but might benefit from a more flexible one as it heals and strengthens. This balance between protection and mobility is crucial, and it’s a good idea to check in with your physiotherapist or coach periodically to ensure you’re using the right type of support.
Taking care of your ankle is fundamentally taking care of your game. Investing a little time and effort in correctly wearing and maintaining your ankle brace can elevate your performance while significantly reducing the risk of injuries. Whether you're hitting those powerful spikes or diving for an impossible save, you'll appreciate the stability and peace of mind that comes from knowing you're fully supported. Players who consistently use their ankle braces as recommended often report a noticeable boost in their confidence, enabling them to focus entirely on their performance. And that, after all, is what every athlete aims for.