Why is ankle support important?

“Wearing a supportive shoe while running or walking can not only reduce the likelihood of injury should a misstep occur, but also aid in the mechanics of these activities,” says Jonathan Kaplan, MD, a foot and ankle orthopedic surgeon. Ankle support helps protect you from painful foot injuries that can require months of recovery. Severe ankle and foot injuries may involve physical therapy and surgery, and these type of injuries are often costly.

What is the best way to tie shoes for ankle support?

Some athletic shoes offer an additional hole at the side of the shoe, next to the last hole you use to finish tying your shoes. You should use this hole to continue lacing your shoes and then tie your shoe for additional ankle support. If your shoe does not have this hole, you can lace the shoes up to the second-to-last hole. Then go straight into the last hole without crossing the laces to the opposite side. This creates a loop; thread the shoelace through the loop on the other side and then tie the shoe normally. “When choosing shoes, pay close attention to the lacing and tongue of the shoe as they should allow for the user to be able to adjust or alternate the lacing pattern to provide support around the ankle region,” says Dr. Kaplan.

Can the lack of ankle support lead to injuries?

A lack of ankle support can lead to injuries. Approximately 10% to 28% of all sports injuries are related to the ankle, and this type of injury can mean a longer absence from physical activity than other types of injuries. In one study, researchers found that the most significant way to reduce ankle sprains is through some type of ankle brace —and no ankle support was found as more superior than the other. In a different study, published in the Journal of Foot and Ankle Research , researchers found that wearing high-top shoes that provide ankle support led to later onset time of muscle activity and decreased activation of the ankle muscles. This might lead to fewer ankle injuries.

How do I protect my ankles when running?

The best way to protect your ankles when running is to wear a supportive shoe and also to strengthen the muscles surrounding the ankle. Walking, running, and biking, and engaging in specific exercises to improve your stability can all help strengthen your ankles. Standing or seated calf raises and resistance band exercises for the lower leg help create flexibility in the ankles. Try balancing on one foot for 30 to 60 seconds, alternating feet for five minutes. You can do this exercise anywhere, anytime to build up ankle strength.

The 11 Best Ankle Support Shoes of 2023

If you have weak ankles or you’ve suffered from ankle injuries in the past, you don’t have to give up your favorite activities. Whether you’re running, getting in your 10,000 steps, or playing hoops, wearing shoes with the right support can help you feel comfortable and confident. Shoes that offer ankle support should be stable and supportive while still allowing your feet to move in a natural way.

To help you find the best shoes for you, we researched and tested over a dozen options at home and in The Verywell Testing Lab and evaluated them for fit, comfortability, price, traction, shock absorption, and cushion. We consulted with podiatrist Diana Valencia, DPM, and a certified running coach from our Review Board reviewed this article to make sure we were accurate in describing how to escape injury and protect your ankles while running. The ankle support shoes we chose were the most effective at the job.

As we continue to test the best ankle support shoes on the market and as new models become available, we will update our list of top picks to ensure we're always recommending the best options.

Our Top Picks

Best Men's Overall:

Brooks Adrenaline GTS 21 at Amazon

Jump to Review

Best Women's Overall:

Nike React Infinity Run Flyknit 2 at Amazon

Jump to Review

Best Men's Budget:

Saucony Cohesion 14 at Amazon

Jump to Review

Best Women's Budget:

Asics GEL-Venture 8 at Amazon

Jump to Review

Best for Road Running:

New Balance Women's 840 v4 Running Shoes at Amazon

Jump to Review

Best for Distance Running:

Asics Women's GT-2000 10 Running Shoes at Amazon

Jump to Review

Best for Flat Feet:

Brooks Addiction GTS 15 Running Shoe at Amazon

Jump to Review

Best for Walking:

New Balance Women's 1540v3 Running Shoes at Amazon

Jump to Review

Best for Trail Running:

Salomon Trail Running Shoe at Amazon

Jump to Review

Best for Hiking:

Keen Targhee II Mid at Amazon

Jump to Review

In This Article

Our Picks
How We Tested
What to Look For
FAQ
Why Trust Verywell Fit

4.9

Amazon

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Our Ratings

Cushioning

5/5
Ankle Stability and Protection

5/5
Upper Comfort

5/5
Fit

4.5/5
Overall Value

5/5

Pros

GuideRails keep your ankles in place
Durable
Breathable

Cons

Expensive

We chose the Brooks Adrenaline GTS shoe as our top pick because it has exceptional cushioning, stability, and support, making it ideal for those with weak or injury-prone ankles. The Adrenaline features GuideRails, which limit unwanted movement in your ankles while supporting and aligning your foot. For runners who need ankle support, the high heel-to-toe drop (12 millimeters) helps take pressure off your heels and calves. Despite a previous ankle injury, our tester found that the shoe’s exceptional stability kept him pain-free.

Although these shoes are a great all-around pick, they're so stable and durable that they feel a little stiff out of the box. We noticed that the first run or two felt a little awkward, but after that, they felt great.

The shoe’s soft, plush cushioning is more lightweight than previous versions but remains just as durable and comfortable. Breathable and stretchy, the upper offers a snug but comfortable fit to keep your foot securely in place. This model comes in various colors and in men's sizes 7 through 15.

Price at time of publication: $85

^{Key specs:
Weight: 11 ounces | Materials: Engineered mesh upper; rubber outsole, forefoot | Cushioning: BioMoGo DNA and DNA Loft midsole cushioning | Closure: Lace-up}

4.9

Amazon

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Our Ratings

Cushioning

4.5/5
Responsiveness

5/5
Fit

5/5
Value

4.5/5
Blister Protection

4.5/5

Pros

Breathable
Durable
Excellent support and stability

Cons

May be too narrow for some runners

The Nike React Infinity Run 2 running shoe is designed to control motion, so you can focus on your running and not worry about injury. With a wide base and foot-hugging Nike Flyknit material, we like that the shoe offers great stability and keeps your foot locked in place.

The Nike React cushioning system offers a lightweight feel and cloud-like comfort while still remaining responsive and durable enough for long runs or walks. The breathable upper provides ventilation right where it’s needed most. Plus, Nike’s Flywire technology offers extra support and stability through the midfoot.

If you’re looking for a comfortable yet stable shoe with good arch and ankle support, we think the React Infinity Run is an excellent choice. It’s available in a range of stylish color combinations and women’s sizes 5 to 12.

Price at time of publication: $130

^{Key specs:
Weight: 8.6 ounces | Materials: Flyknit upper, rubber outsole | Cushioning: Nike React | Closure: Lace-up}

4.6

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Our Ratings

Cushioning

5/5
Blister Protection

4/5
Responsiveness

4/5

Pros

Springy cushion
Roomy fit
Comfortable and supportive

Cons

No narrow sizes
Not very stylish

The Saucony Cohesion 14 shoe is a high-performance, affordable option that delivers outstanding stability and springy cushioning. It offers significant stability through the medial arch, yet the VERSARUN cushioning has a responsive feel. The result is that your ankles are well-supported, but you still experience good energy return with each step.

Our tester found them to be very comfortable as well as extremely supportive, which can be a rare combination in a running shoe, especially a budget-friendly one.

We noted that they offer significant stability through the medial arch, yet the cushioning still has a responsive feel. Your ankles are well-supported, but you still experience good energy return with each step.

Designed with a wide base, the Cohesion offers a generous fit, with plenty of room for insoles or custom orthotics. We love that the breathable upper offers a snug fit and stretches to your foot shape for a custom-like fit. The shoes come in men’s sizes 7 to 14.

Price at time of publication: $50

^{Key specs:
Weight: 9 ounces | Materials: Textile and synthetic upper; synthetic outsole | Cushioning: VERSARUN | Closure: Lace-up}

4.5

Amazon

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Our Ratings

Fit

4/5
Cushioning/Knee Protection

4.5/5
Comfort

4.5/5
Responsiveness

4/5
Stability

4/5

Pros

Great shock absorption
Great traction
Lightweight

Cons

Not warm enough for very cold weather
Runs small

Want a budget-friendly running shoe that provides good ankle support? That’s what you get with the durable and versatile Asics GEL-Venture 8. These shoes are rugged enough to handle moderate trails but are also compatible with road running.

Asics’ GEL cushioning provides excellent shock absorption from impact and provides overall comfort, regardless of your mileage or surface. The reverse-traction lugs on the outsole offer some additional protection as well as great traction when running or walking on uneven surfaces or in wet weather.

The pair comes with a sock liner that’s designed to shape to your foot for a snug and comfortable fit. It can be removed if you want to wear orthotics, making it ideal for those with a history of foot pain. Plus, the mesh uppers are reinforced with abrasion-resistant overlays, adding to the shoe’s overall durability.

When putting on these shoes, we could tell right away that the traction looked suitable for both trail and road running. We felt that this shoe is perfect for alternating between different surfaces. The cushioning was comfortable and responsive, regardless of what surface our tester was running on.

The Venture comes in women’s sizes 5 to 12, regular or wide-width options, and many color combinations.

Price at time of publication: $33

^{Key specs:
Weight: 8.9 ounces | Materials: Mesh upper, rubber outsole | Cushioning: GEL cushioning | Closure: Lace-up}

4.9

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Our Ratings

Cushioning

5/5
Responsiveness

4.5/5
Fit

5/5
Value

5/5
Blister Protection

5/5

Pros

Excellent cushioning
Lightweight and breathable
Roomy toe box

Cons

May not be enough arch support for some

New Balance is known for its supportive and comfortable shoes, and we chose their 840 v4 as an ideal choice for those who need good stability for road running. With a roomy toe box and supportive heel, the 840’s design is the perfect blend of firmness and cushion, so your feet and ankles will feel comfortable from the start to the finish of your run. The shoe’s full-length Abzorb midsole foam helps disperse impact, providing outstanding bounce back and shock absorption.

With no break-in period needed, we love that they’re ready to go right out of the box and also have plenty of room for insoles or custom orthotics. The lightweight, breathable mesh upper also helps keep your feet cool and dry. They’re available in women’s sizes 5 to 13 and several different width options.

Price at time of publication: $77

^{Key specs:
Weight: 10 ounces | Materials: Mesh and synthetic upper; rubber outsole | Cushioning: Abzorb cushioning foam | Closure: Lace-up}

4.6

Asics

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Our Ratings

Fit

4.3/5
Cushioning/Knee Protection

4.5/5
Comfort

4.5/5
Responsiveness

4/5
Stability

5/5

Pros

Excellent cushioning
Built with added ankle support
Durable

Cons

A little stiff at first
Heavy feel

Long distance running can be intimidating, so having a lightweight, supportive, and stylish shoe like the ASICS Women's GT-2000 10 is a real advantage. We tested the ASICS Women's GT-2000 10 Running Shoes on the treadmill for 15 minutes, and we found that they fit almost perfectly. The level of tightness and support was just right, and we didn't feel any movement or constriction in our feet. There was a slight bit of extra space near our toes, but overall, the shoes provided a comfortable fit.

During our run, the ASICS shoes made us feel light and well-supported. They are breathable and lightweight, catering to all parts of our feet. The shoes have a firm structure that offers a good amount of spring, propelling our feet and making the run feel effortless. While we would have liked a bit more bounce in the shoe, it still performed well for its intended purpose.

We felt very stable wearing the shoes, and they provided excellent support for our ankles. The firm hold on our feet was secure without being overly confining. Throughout the run, we didn't experience any uncomfortable rubbing or irritation from the shoe. The interior cushioning felt soft and comfortable.

Considering the overall performance and features, the price is worth paying. They offer great support, cater to our feet, have an appealing design, and are available in men’s sizes 7 to 15. We absolutely love the look and feel of these shoes. They excel as long-distance running shoes but can also be worn for various occasions or activities due to their lightweight nature and energy-absorbing abilities.

Price at time of publication: $103

^{Key specs:
Weight: 9 ounces | Materials: Engineered knit upper, rubber outsole | Cushioning: Forefoot and rearfoot GEL; Flytefoam | Closure: Lace-up}

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Pros

Good arch support
Breathable
Excellent cushioning

Cons

Run small
Heavy feel

If you have flat feet, your ankles rolling in as you run can cause a lot of stress on the joint. Wearing a running shoe that limits excessive pronation can help you prevent discomfort and injury.

A tried-and-true standout for motion control shoes, the Brooks Addiction features an extended progressive diagonal rollbar to help control pronation and prevent ankle rolling; it also promotes smoother transitions, which is helpful when using certain fitness equipment like a balance board.

We love that the breathable upper adjusts to your foot’s unique shape for a custom-like fit. The shoe features Brooks’ DNA cushioning system, which provides shock absorption and cushioning with each step. There’s a variety of width sizes, so it’s easy to find the right fit for you.

Price at time of publication: $130

^{Key specs:
Weight: 12 ounces | Materials: Textile and synthetic upper; synthetic outsole | Cushioning: DNA cushioning | Closure: Lace-up}

4.7

Amazon

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Our Ratings

Cushioning

5/5
Responsiveness

4/5
Fit

5/5
Value

4/5
Blister Protection

4.5/5

Pros

Breathable
Good arch support
Excellent cushioning

Cons

Expensive
Heavy feel

An excellent pick for walking or running (or a mix of both), as well as when using machines like an elliptical, the New Balance 1540 is constructed with two layers of sturdy, comfortable foam that provide a structured feel. However, the cushioning is also responsive, so your feet don’t feel weighed down as you’re walking.

For even more support, we love that the shoes also feature a Rollbar stability post system that’s designed to control rear-foot movement, making them a good choice for overpronators. They also have breathable mesh to keep your feet from overheating, helping them to stay dry and blister-free.

Available in regular and wide widths and women’s sizes 5 to 13, the 1540 can accommodate wide feet as well as insoles or custom-made orthotics.

Price at time of publication: $170

^{Key specs:
Weight: 13 ounces | Materials: Synthetic and mesh upper; rubber outsole | Cushioning: ENCAP cushioning | Closure: Lace-up}

4.4

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Our Ratings

Cushioning

4/5
Ankle Stability and Protection

4.5/5
Upper Comfort

4.5/5
Fit

4/5
Overall Value

4.5/5

Pros

Easy to adjust
Waterproof
Great traction

Cons

Not for walking or casual wear
Very thin laces

Supportive and sturdy, Salomon’s Speedcross 5 trail running shoes provide the protection you need for all types of surfaces and conditions. From technical trails and slopes to mud and rainy weather, they’ll keep you prepared for anything. The shoe’s deep heel cup cradles your heels, ensuring stability through your stride, while the tough lug pattern on the rubber outsole provides a dependable grip on uneven surfaces.

We appreciate that the rubber toe caps, mudguard, and an anti-debris mesh upper shield you from rocks, roots, and other obstacles, while the waterproof material keeps out moisture. In our testing, the shoes kept feet dry, even when running in wet and muddy conditions. Additionally, these versatile shoes feature lightweight cushioning that keeps you comfortable on the trails without weighing you down.

We think that for trail running and especially technical trail running, this shoe is great. Many trail running shoes are glorified road shoes with a slightly deeper sole, but Salomon’s stability and traction mean they're actually built for trail running.

With a Quicklace closure system, the Speedcross 5 shoes offer a snug and secure fit. These shoes come in a variety of colors and men’s sizes 7 to 14.

Price at time of publication: $130

^{Key specs:
Weight: 11.6 ounces | Materials: Mesh upper; rubber outsole | Cushioning: EVA foam | Closure: Quicklace system}

4.5

Amazon

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Our Ratings

Cushioning

4/5
Ankle Stability and Protection

5/5
Upper Comfort

5/5
Fit

4.5/5
Overall Value

4.5/5

Pros

Waterproof
Roomy toebox
Comfortable fit

Cons

Runs small
Heavy feel

For a durable hiker that provides good support and all-day comfort, we think you can’t go wrong with the Keen Targhee II boots. The mid-cut height helps support the ankles, while the external support shank provides torsional stability to keep you balanced and stable on uneven surfaces.

During our testing, the boot’s waterproof membrane kept feet dry and comfortable but still was breathable enough to avoid overheating. Our tester also found that the lacing system added to the boots’ overall stability and comfortable fit, as they didn’t loosen up while hiking. Additionally, the rubber outsole provided exceptional traction in all types of conditions.

Good stability and support do add some weight to the boots, so they might be too heavy for hot weather or extremely long hikes. Overall, they are a great option for hikers who need some extra ankle support and can serve double duty as casual shoes. The boots come in men’s sizes 7 to 17.

Price at time of publication: $106

^{Key specs:
Weight: 1 pound, 4 ounces | Materials: Leather, webbing, mesh upper; rubber outsole | Cushioning: Dual-density EVA foam | Closure: Secure-Fit lace capture system}

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Pros

Great traction
Padded collar
Comfortable fit

Cons

Runs small
May need a break-in period

Basketball requires a lot of lateral movement on the court, so it’s crucial that players wear shoes with good ankle support and traction. With plenty of support, cushioning, and grip, Nike Kyrie 7 Basketball Shoes are a high-quality option that gets the job done.

A plush padded collar locks your ankle in, providing comfortable support that lets you confidently move around the court. We loved the shoe’s 360-degree, computer-generated traction pattern on the sole and rubber along the inner foot help you stay in control. For even more stability, the shoe has molded fins that pull down over your forefoot when you lace up. Plus, a large and flexible Nike Air Zoom Turbo cushion in the forefoot provides energy return as well as all-around comfort.

If you’ve suffered from ankle injuries in the past, we think the Kyrie 7 is a reliable shoe that will give you peace of mind on the court. It comes in men’s sizes 7 to 14.

Price at time of publication: $385

^{Key specs:
Weight: Not listed | Materials: Mesh, rubber | Cushioning: Air Zoom Turbo cushion | Closure: Lace-up}

How We Rated Ankle Support Shoes

4.8 to 5 stars: These are the best ankle support shoes we tested. We recommend them without reservation.

4.5 to 4.7 stars: These ankle support shoes are excellent—they might have minor flaws, but we still recommend them.

4.0 to 4.5 stars: We think these are great ankle support shoes, but others are better.

3.5 to 3.9 stars: These ankle support shoes are just average.

3.4 and below: We don't recommend ankle support shoes with this rating; you won't find any on our list.

How We Tested

We chose the best ankle support shoes by researching reviews and details about more than 60 shoes from 12 trusted brands. We also consulted athletes, coaches, and foot and ankle specialists for running shoe recommendations. The experts we spoke to included Jonathan Kaplan, MD, foot and ankle orthopedic surgeon with the Hoag Orthopedic Institute in southern California, and Steven Neufeld, MD, foot and ankle surgeon at The Centers for Advanced Orthopaedics in Northern Virginia. To narrow down our choices, we considered support, performance, comfort, design, price, and durability.

From our final list, we put five pairs of shoes through our testing regimen. The four running shoes were tested for at least three outdoor runs, including a short, easy-paced run, a tempo run, and a distance run. The hiking shoes were put through a similar program, including two short hikes of three miles each and one longer hike of eight miles. We spent a total of 25 hours wearing the shoes and running in all types of weather conditions, including cold and rain.

Then, in The Verywell Testing Lab, with guidance from podiatrist Diana Valencia, DPM, we ran a separate test with 24 pairs of the top-rated sneakers. We wore each pair of sneakers for at least 12 runs over a period of six weeks. We hit the roads, paths, treadmills, and trails, paying particular attention to how our knees felt both during and after running in the shoes. We also kept track of any tingling, numbness, discomfort, or blisters.

In The Verywell Testing Lab, we walked and ran on the treadmill or completed a short circuit workout to determine how the shoes felt, taking note of everything from the level of cushioning to how much stability they offered. Then, carpenter Lory Henning brought a bandsaw into the Lab to slice each shoe in half, so we could compare their layers of foam and gel padding side by side.

At the end of the testing period, we considered how well the shoes held up. We then rated each shoe on a scale of one to five in the categories of cushioning, responsiveness, upper comfort, fit, lateral stability and support, blister protection, ankle stability, and protection, and overall value. We used these scores and insights to create our final list of recommendations.

What to Look for in Ankle Support Shoes

Type (High-Cut vs. Low-Cut)

Whether you choose a high-cut or low-cut shoe depends on the type of activities you’re participating in and the level of support you need. While high-tops may provide additional support around the ankle for sports such as basketball and football, they may limit range of motion and are not suitable for activities like distance running.

“The athlete should take time to test out the shoe and ensure that it provides sufficient support while allowing the mechanics needed to compete or train successfully,” says Jonathan Kaplan, MD, foot and ankle orthopedic surgeon with the Hoag Orthopedic Institute in southern California.

Motion Control

Shoes that offer motion control or stability will offer more support and decrease the amount of excessive movement through the foot and ankle, making them a good choice for those with weak ankles. Look for shoes that are designed to control overpronation.

Support

You’ll want good support throughout the entire shoe, not just around your ankle. Look for soles that are stiff but not too thick—aim for thin to medium thickness. Try to choose a shoe with a well-cushioned footbed for additional support and help with shock absorption.

“Patients with a history of ankle injuries or ankle instability should look for a shoe that has sufficient arch support to accommodate their foot while ensuring that the shape of the shoe and arch matches their own unique arch and alignment,” says Dr. Kaplan.

Fit

Make sure you have at least a half-inch of space between your longest toe and the tip of your shoe to avoid toe problems such as black toenails. A deep heel cup will keep your heel in place, helping to maintain proper foot alignment and stop you from slipping and sliding in your shoes.

“Overall, the most important consideration when purchasing a shoe is that it is comfortable, has appropriate padding and cushioning, and fits properly in length, without rubbing on the toes,” says Steven Neufeld, MD, foot and ankle surgeon at The Centers for Advanced Orthopaedics in Northern Virginia. “As a general rule, there should be a thumb width from the longest toe to the end of the shoe.”

Frequently Asked Questions

Why is ankle support important?

“Wearing a supportive shoe while running or walking can not only reduce the likelihood of injury should a misstep occur, but also aid in the mechanics of these activities,” says Jonathan Kaplan, MD, a foot and ankle orthopedic surgeon.
Ankle support helps protect you from painful foot injuries that can require months of recovery. Severe ankle and foot injuries may involve physical therapy and surgery, and these type of injuries are often costly.
What is the best way to tie shoes for ankle support?

Some athletic shoes offer an additional hole at the side of the shoe, next to the last hole you use to finish tying your shoes. You should use this hole to continue lacing your shoes and then tie your shoe for additional ankle support.
If your shoe does not have this hole, you can lace the shoes up to the second-to-last hole. Then go straight into the last hole without crossing the laces to the opposite side. This creates a loop; thread the shoelace through the loop on the other side and then tie the shoe normally.
“When choosing shoes, pay close attention to the lacing and tongue of the shoe as they should allow for the user to be able to adjust or alternate the lacing pattern to provide support around the ankle region,” says Dr. Kaplan.
Can the lack of ankle support lead to injuries?

A lack of ankle support can lead to injuries. Approximately 10% to 28% of all sports injuries are related to the ankle, and this type of injury can mean a longer absence from physical activity than other types of injuries.
In one study, researchers found that the most significant way to reduce ankle sprains is through some type of ankle brace—and no ankle support was found as more superior than the other.
In a different study, published in the Journal of Foot and Ankle Research, researchers found that wearing high-top shoes that provide ankle support led to later onset time of muscle activity and decreased activation of the ankle muscles. This might lead to fewer ankle injuries.
How do I protect my ankles when running?

The best way to protect your ankles when running is to wear a supportive shoe and also to strengthen the muscles surrounding the ankle. Walking, running, and biking, and engaging in specific exercises to improve your stability can all help strengthen your ankles. Standing or seated calf raises and resistance band exercises for the lower leg help create flexibility in the ankles.
Try balancing on one foot for 30 to 60 seconds, alternating feet for five minutes. You can do this exercise anywhere, anytime to build up ankle strength.

Why Trust Verywell Fit

As a running coach, personal trainer, and avid runner, Christine Luff has personally experienced ankle pain and coached athletes who need good ankle support. She recommends replacing shoes regularly since even the most supportive shoes are not effective once they’ve lost their firmness and cushioning.

Tested and Approved: The 10 Best Comfort Shoes for Walking and Running