Are High-Tops Better for Your Ankles?
When it comes to athletic footwear, few debates are as enduring and widely discussed as the question of whether high-top shoes offer superior ankle support compared to their low-top counterparts. This topic is especially relevant for athletes, fitness enthusiasts, and anyone who engages in physical activity that involves running, jumping, or quick lateral movements—such as basketball, volleyball, tennis, or even casual gym workouts. The idea that high-tops provide better protection for the ankles has been deeply embedded in sports culture for decades. But is this belief backed by science, or is it more myth than fact? To answer this, we need to explore biomechanics, injury prevention research, comfort considerations, and real-world performance data.
High-top shoes are characterized by their extended upper material, which rises above the ankle joint, often wrapping around the lower calf. In contrast, low-top shoes sit below the ankle bone, offering minimal structural support in that area. The primary rationale behind high-tops is that they can restrict excessive ankle motion—particularly inversion (rolling inward)—which is a common mechanism in ankle sprains. By limiting this movement, manufacturers and consumers alike have long assumed that high-tops reduce the risk of injury.
This assumption gained popularity in the 1980s, particularly with the rise of basketball legends like Michael Jordan, whose Air Jordan line prominently featured high-top designs. Marketing campaigns emphasized ankle support and protection, reinforcing the public perception that high-tops were essential for safety on the court. Over time, this idea permeated not just professional sports but also recreational athletics and everyday wear.
However, scientific research has painted a more nuanced picture. Numerous studies have investigated whether high-top shoes genuinely reduce the incidence of ankle injuries. A landmark study published in the American Journal of Sports Medicine found no significant difference in the rate of ankle sprains between athletes wearing high-top and low-top basketball shoes. Similarly, a meta-analysis of multiple clinical trials concluded that while high-tops may slightly limit ankle range of motion during certain activities, this restriction does not necessarily translate into fewer injuries.
One reason for this discrepancy lies in how ankle stability is achieved. While high-tops can mechanically limit motion through external support, true ankle stability largely depends on the strength, flexibility, and neuromuscular control of the muscles and ligaments surrounding the joint. In other words, relying solely on footwear for protection may lead to underdeveloped stabilizing muscles. Some experts argue that low-top shoes, by allowing greater natural movement, may actually encourage the development of stronger ankle musculature over time, potentially reducing long-term injury risk.
Moreover, there’s growing evidence that proprioception—the body’s ability to sense its position in space—is crucial for preventing ankle injuries. High-top shoes, by immobilizing the joint, might dull proprioceptive feedback, making athletes less aware of subtle shifts in balance or alignment. This could be counterproductive, especially in dynamic sports where split-second adjustments are vital. On the other hand, low-top shoes allow more natural sensory input, potentially enhancing coordination and reaction time.
That said, high-top shoes do offer some tangible benefits in specific contexts. For individuals with a history of chronic ankle instability or previous sprains, the added support from a high-top can provide psychological reassurance and physical reinforcement. In rehabilitation settings, healthcare professionals sometimes recommend high-top footwear or ankle braces during the early stages of recovery to prevent re-injury. Additionally, high-tops may distribute pressure more evenly across the foot and ankle, which can be beneficial during high-impact activities.
Comfort and fit are also important considerations. Many people report feeling more secure in high-top shoes, particularly during explosive movements or when landing from jumps. The snug fit around the ankle can reduce slippage inside the shoe, minimizing friction and the risk of blisters. Furthermore, modern high-top designs often incorporate advanced materials like molded collars, padded interiors, and breathable fabrics to enhance comfort without sacrificing support.
Performance implications must also be weighed. Some athletes claim that high-tops feel heavier or more restrictive, potentially affecting agility and speed. Research comparing vertical jump height, sprint times, and change-of-direction speed between high-top and low-top wearers has yielded mixed results. While a few studies suggest minor reductions in performance metrics with high-tops, others find no meaningful differences. Ultimately, individual preference and sport-specific demands play a major role in determining which style is optimal.
It’s also worth noting that shoe design has evolved significantly. Today’s athletic footwear—regardless of collar height—often includes technologies such as internal heel counters, midfoot shanks, and adaptive lacing systems that enhance stability. As a result, the gap in support between high-tops and low-tops has narrowed. Some brands now produce “mid-top” models that aim to strike a balance between mobility and protection.
In conclusion, the question of whether high-tops are better for your ankles does not have a one-size-fits-all answer. While high-top shoes can provide mechanical support and may benefit individuals with prior ankle issues, scientific evidence does not conclusively show that they prevent injuries more effectively than low-tops. True ankle health depends on a combination of proper conditioning, technique, and appropriate footwear—not just the height of the shoe’s collar. For most people, the choice between high-top and low-top shoes should be based on personal comfort, activity type, and individual biomechanics rather than the assumption that higher means safer. As research continues and footwear technology advances, the focus should shift from external support to holistic approaches that include strength training, balance exercises, and smart gear selection to keep ankles strong and resilient.