If you are a gymnast, then you know the importance of having the right ankle brace. This is because your ankles take a lot of pressure when doing various flips and jumping on your mat. Unfortunately, this can lead to pain in your joints that will eventually slow down your progress in the sport.
However, there are many different braces for your dancing needs! This article will review our favorite pick for gymnastics ankle support and give you tips for taking proper care of your ankles.
How Do You Get Arch Support for Gymnasts?
Gymnasts engage in a lot of jumps and turn every session. Ankle movement is an everyday issue for them, so they must aim for better ankle stability and harness their flexibility. Another way gymnasts can secure safe dancing sessions is by wearing arch support.
Arch supports are designed to give relief to gymnasts who are experiencing arch pain from high-impact landing during jumps. Since gymnasts spend most of their routine barefooted, their arches cannot rely on any support system and receive all the impact they get during landings.
But most instructors and gymnastics doctors know how to make arch supports through kinesiology tape or stretchy tape. In addition, there are many techniques these professionals can do to provide the right support and restriction to keep your arches in place. That way, you can continue participating in gymnastics practice routines with a little bit of support for your healing arches.
3 Tips for Gymnasts to Avoid Ankle Injuries
Just like any other sport or hobby, doing adequate warmups can help prepare your body for the next actions and movements you will be performing. Furthermore, warming up is the right time to increase your blood flow and stretch your muscles for your gymnastics routine.
Performing ankle exercises is also a great way to keep your ankles in tip-top shape during activities and performances. Doing so gives you better blood circulation, giving your ankles enough preparation for your routine. Exercising can also prevent you from various foot injuries such as Achilles tendonitis and plantar fasciitis.
If you suffer from an ankle injury, you shouldn't strain your foot and ankle region since this might aggravate the pain you're feeling. Taking a rest for a couple of days and using an ankle support brace can provide pain relief and help regain your ankle stability. By giving your ankles maximum compression, it’ll increase the chances of getting you back on your feet again!
How Do You Reduce Pain in Your Ankles?
What can you do to reduce the pain in your ankle? A new trend is the use of ankle braces. Ankle braces are designed to offer both pain relief and some protection for your ankle while being worn. Additionally, an ankle brace will help you recover from an injury more quickly or just give you that added support when you’re on your feet all day.
The best way to purchase an ankle brace is to buy one that offers the features that are most important to you, especially if you are a gymnast and a dancer. So, you must consider whether you are looking for a soft, flexible type of brace or if it should have more structure and support.
However, when talking about the price of the brace, it will vary depending on what kinds of features are included in it. If you plan on wearing your brace often, then the durability of the ankle brace is a factor you must consider as well.
Best Ankle Support for Gymnastics
Experiencing a foot or ankle injury is common among gymnasts. When these occur, gymnasts are advised to stay away from the floor for their full recovery. But it doesn't have to take so long for injuries to fully heal. Through the use of an ankle brace, you can promote faster healing and severe injury prevention. Here's our pick for you!
Medi-Dyne Tuli's Cheetah Ankle Support Brace
Medi-Dyne has been around for many years and provides the best aids for athletes, gymnasts, and dancers. Made from fine, lightweight materials, Medi-Dyne Tuli's Cheetah Ankle and Heel Support provides immediate pain relief by sufficiently cushioning the swollen area. Additionally, Tuli's Cheetah has the combination of Tuli's Heel Cups, with a comfortable compression sleeve and ankle brace for extra support.
This Cheetah ankle support brace is made of polychloroprene, which is a better alternative to the usual solid plastics used in support braces. The texture of the ankle brace makes it comfortable for the wearer, most especially for an athlete or a gymnast.
Furthermore, this ankle support brace features a waffle-like design that gives better coverage for heel support. Its elastic texture gives optimal comfort to your heels extending to the arch of your foot.
Since gymnasts perform barefooted, the Tuli Cheetah ankle support brace is the best ankle brace for cheerleading and other high-impact sports since you can wear it during practices or meets. The use of ankle braces like this has proven significant for improving and preventing ankle and heel pain. Tuli's Cheetah ankle brace is also recommended by amateur and professional gymnasts worldwide to help with pain relief and faster recovery during rehabilitation.
Road to Recovery: The 5 Best Ankle Strengthening Exercises for Gymnasts
Despite the efficacy of the ankle brace, when experiencing any sort of gymnastics injuries, you should excuse yourself from the floor and any upcoming gymnastic events. It's always best for you to get some time to rest and heal. However, it’s also important to rehabilitate your ankle. Here are some of the most comfortable and effective exercise routines for your sprained ankle.
Get a long towel and hold one end on your left hand, go around the sole of your foot, and pull the other end of the towel with your free hand. Then, slowly start pulling both ends and reach your toes forward, opposing the force from the towel pull. You can do this for about 5 to 10 minutes a day or before you go to your gymnastics class or practice. This exercise is also referred to as resisted plantar flexion.
Doing this will help stretch out the tendons and ligaments that caused the swelling on your ankles or heels.
Prepare a two- or three-inch platform, or anything sturdy you can step on. Make sure not to put it too high up since it could strain your ankles even further. Then slowly go up and down the platform with your injured foot. You may repeat the same process for 20 reps or less, depending on your comfort.
One-leg balance and reach
Start by standing next to a support bar or wall so you have something to hold onto should you lose your balance. Once you're ready, you can slowly lift one leg up to the back for 60 seconds while reaching the opposite arm forward. Doing this for about ten minutes a day can already help strengthen your ankles and heels.
Heel and ankle strengthening with heel raises
When you are feeling a bit better and think you can carry your weight on your feet again, then you can perform heel raises. Just like in the one-leg balance and reach exercise, you should stand next to something that can support you in case you need it. Then, you can start by slowly lifting your heel as high as you can from the ground, leaving you standing on your forefoot. Stay in that position for about 3–5 seconds and slowly lower yourself back down on the ground.
You can do this exercise daily for 2 sets of 20 reps.
There are plenty of other exercises you can do to improve your heel and ankle stability and for better injury prevention. Additionally, you may consider getting gymnastics ankle straps to provide compression for better pain relief.
For further medical remedies, we urge you to seek your physician's professional advice.
Using an ankle brace for tumbling, jumping, or while doing other gymnastic routines can help ensure your heel and ankle health. An ankle brace can do a lot when it comes to both injury prevention and pain relief.
So, if you're a gymnast or know someone who is, we hope this blog post provided some useful information about the best ankle support for gymnasts. Try out the tips we provided to help with recovery from sprained ankles so you can be back on the floor as soon as possible!