Are High Top Sneakers Better for Ankles?
When it comes to athletic performance, injury prevention, and overall foot health, footwear plays a crucial role. Among the many factors people consider when choosing sneakers—cushioning, weight, traction, and fit—one of the most debated features is the height of the shoe’s collar: high top versus low top. A common belief in sports and fitness communities is that high top sneakers offer superior ankle support and protection compared to their low top counterparts. But is this belief backed by science and practical experience? Are high top sneakers truly better for ankles?
To answer this question thoroughly, we need to examine several aspects: the biomechanics of ankle movement, the design and function of high top shoes, research findings on ankle stability and injury rates, and real-world applications across different activities.
Understanding Ankle Mechanics
The human ankle joint is a complex structure composed of multiple bones, ligaments, tendons, and muscles that allow for a wide range of motion—primarily dorsiflexion (toes moving toward the shin), plantarflexion (pointing the toes downward), inversion (rolling inward), and eversion (rolling outward). This mobility is essential for walking, running, jumping, and changing direction quickly. However, this same flexibility makes the ankle vulnerable to sprains, especially during lateral movements or landings from jumps.
Ankle sprains are among the most common sports-related injuries, often occurring when the foot rolls inward, stretching or tearing the ligaments on the outer side of the ankle. Preventing such injuries is a primary concern for athletes, coaches, and healthcare professionals alike.
The Design and Purpose of High Top Sneakers
High top sneakers extend above the ankle bone, typically covering the malleoli—the bony protrusions on either side of the ankle. This elevated collar is usually constructed with additional padding, stiffer materials, and sometimes internal support systems designed to limit excessive motion. The idea is that by wrapping around the ankle, high tops can reduce the risk of rolling the ankle and provide greater stability during dynamic movements.
Historically, high top sneakers gained popularity through basketball players like Michael Jordan and Magic Johnson, whose endorsement of brands such as Nike and Converse helped cement the image of high tops as protective gear. Over time, the perception grew that wearing high tops was a safer choice for anyone engaging in physical activity involving quick cuts, jumps, or sudden stops.
What Does the Research Say?
Despite widespread belief in the protective benefits of high top sneakers, scientific studies have produced mixed results. Some early research suggested that high tops could reduce the incidence of ankle sprains by restricting inversion—a key mechanism in most ankle injuries. For example, a study published in the American Journal of Sports Medicine found that high top shoes significantly reduced the range of motion in ankle inversion compared to low top models.
However, more recent and comprehensive analyses have challenged the assumption that restricted motion equates to better protection. A meta-analysis reviewing multiple studies concluded that while high top sneakers do limit certain types of ankle motion, they do not consistently lead to fewer ankle injuries in real-world settings. In fact, some researchers argue that over-reliance on external support may weaken intrinsic ankle stabilizers—the small muscles around the ankle—over time, potentially increasing long-term vulnerability.
Another important finding is that high top sneakers may alter proprioception—the body’s ability to sense joint position and movement. By limiting natural feedback from the ankle joint, high tops might delay reaction times during sudden shifts in balance, which could paradoxically increase injury risk in some scenarios.
Performance Considerations
Beyond injury prevention, comfort and performance are critical factors. Many athletes report that high top sneakers feel heavier and less flexible than low tops, which can affect agility, speed, and jump height. In sports requiring explosive movements—such as sprinting or plyometric training—this added bulk may be a disadvantage.
Conversely, in sports like basketball or volleyball, where vertical jumps and lateral cuts are frequent, the trade-off between slight reductions in mobility and perceived stability may be worth it for some individuals. Personal preference also plays a significant role; many athletes simply feel more confident and secure in high tops, which can positively influence mental focus and performance.
Interestingly, advancements in footwear technology have blurred the line between high and low top designs. Modern low top sneakers often incorporate advanced midfoot shanks, heel counters, and dynamic lacing systems that provide substantial support without extending above the ankle. Meanwhile, some high tops now use lightweight, breathable materials and strategic flex points to maintain support while improving freedom of movement.
Real-World Applications and Recommendations
So, are high top sneakers better for ankles? The answer depends on context.
For individuals with a history of ankle instability or previous sprains, high top sneakers—or even custom orthotics combined with supportive footwear—may offer beneficial reinforcement during recovery and return-to-play phases. Similarly, recreational athletes participating in high-impact or cutting-intensive sports might find value in the added confidence and mechanical restriction provided by high tops.
On the other hand, healthy individuals with strong ankle musculature and good balance may not gain significant protective advantages from high tops. In fact, promoting natural ankle strength and proprioception through targeted exercises—such as single-leg balance drills, resistance band work, and plyometrics—might be more effective for long-term injury prevention than relying solely on shoe design.
Moreover, proper lacing techniques, correct shoe fit, and surface awareness (e.g., avoiding uneven terrain) are equally—if not more—important than collar height when it comes to minimizing ankle injury risk.
Conclusion
While high top sneakers were once seen as the gold standard for ankle protection, modern research suggests their benefits are nuanced rather than absolute. They can restrict harmful motions and provide psychological reassurance, but they don’t eliminate injury risk and may come with trade-offs in weight, flexibility, and muscle engagement.
Ultimately, the best sneaker for your ankles depends on your individual needs, activity level, injury history, and personal comfort. Rather than focusing exclusively on collar height, consumers should consider overall shoe construction, fit, cushioning, and how well the sneaker complements their natural movement patterns. In many cases, combining appropriate footwear with strength training and neuromuscular conditioning offers the most effective strategy for maintaining healthy, resilient ankles—regardless of whether the shoe is high or low.