Quick answer: Usually only slightly, and often not by a measurable amount. The largest effect in a meta-analysis of 17 trials was about 1% of sprint speed with a lace-up brace, and even that result could not rule out no effect at all. The bulkiest, most rigid braces are the ones most likely to cost you speed, so a thin soft option such as the MotionLock Ankle Support Brace ($34.95, Buy 1 Get 1 Free) is the kind to try if you want support without much added bulk.
Do ankle braces actually slow you down?
The best single source is a 2005 meta-analysis in Medicine and Science in Sports and Exercise that pooled 93 effects from 17 randomized trials of tape, lace-up braces and semi-rigid braces (Cordova et al., 2005). It measured sprint speed, agility and vertical jump in recreationally active people and competitive athletes.
The biggest effect was a lace-up brace on sprint speed, equal to roughly 1% of speed. The range around that number crossed zero, so the true effect could have been nothing. The other effects were rated insubstantial, although most leaned slightly negative.
Put that 1% in perspective. As a simple illustration, a 5-second sprint would become about 5.05 seconds. That matters to a sprinter chasing a personal best. Most recreational players would never notice it.
The honest limits: this research is about 20 years old, results varied between trials, and the authors themselves asked for more work. They also said some settings could see a real but small loss. So the fair summary is "small and uncertain", not "zero".
Which types of ankle support cost the most speed?
Bulk and stiffness seem to matter most. A German conference study tested 10 braces in 34 people with long-term ankle instability, all wearing the same shoe model (Eils et al.). Average results were similar across conditions, except for one extra-rigid model, which jumped lower and ran slower than every other brace. Here is how the evidence lines up. These are studies of braces generally, not tests of any one product.
| Support type | What the research shows on speed | Practical trade-off |
|---|---|---|
| Athletic tape | Insubstantial effect in the meta-analysis | Thin, but loosens with activity and needs reapplying |
| Lace-up brace | Largest effect found, about 1% of sprint speed, and uncertain | More support, more bulk in the shoe |
| Semi-rigid brace | Insubstantial effect in the meta-analysis | Firm side support, can feel stiff at first |
| Extra-rigid brace | Lower jump and slower times in one 10-brace study | Built for protection, not quick footwork |
| Thin soft knit with a strap | Not separately tested in the meta-analysis | Lightest feel, less hard support than a stirrup |
That last row deserves a plain note. We cannot point to a trial showing that thin knit braces, MotionLock included, have no effect on speed. The reasoning is simply that less bulk leaves less to get in the way. If you are weighing the classes against each other, our guide to soft vs rigid ankle braces goes further.
Do ankle braces make you jump lower?
Mostly no, with the same exception. The meta-analysis rated the vertical jump effects as insubstantial, and in the 10-brace study only the extra-rigid model stood out for a lower jump. Jumping relies heavily on the ankle pointing and flexing up and down, while most braces are designed to limit rolling from side to side. A brace that locks that up-and-down motion has more chance of costing you height, which is one reason to avoid more stiffness than you need.
Why does a brace feel slower than it is?
Feel and measurement can differ, and the first few sessions are usually the worst. Your shoe suddenly fits differently, the strap is on your mind, and you may hesitate on your first few cuts. That is often unfamiliarity, though it can also point to a poor fit. Our guide on how long it takes to get used to an ankle brace covers what to expect.
People in the 10-brace study also tended to rate most braces as helping their performance, even though the stopwatch showed little change. Confidence is hard to measure and it cuts both ways, so judge by your own times and how you move, not by first impressions.
How do you keep a brace from slowing you down?
- Choose the least support that does the job. Going stiffer than you need is where speed loss becomes more likely.
- Get the tension right. Firm, not crushing. Our guide on how tight should an ankle brace be walks through a quick finger check.
- Sort out your sock and shoe. Bunched fabric and a cramped collar feel slow. Check whether your ankle brace goes over or under a sock, then loosen the top eyelets if the shoe feels tight.
- Test it in training first. Run some sprints and direction changes with and without it. A phone stopwatch is enough to catch a big difference.
- Consider whether you need it at all. An ankle brace vs compression sleeve comparison may show that a lighter layer is enough for you.
Is the small speed cost worth it?
That depends on your sport and your ankle. The meta-analysis authors gave their opinion that, for athletes, the benefits of ankle support outweigh a possible small loss of performance. Bracing has also been widely reported as roughly twice as effective as taping at reducing repeat sprains (Clinical Journal of Sport Medicine), and athletic tape can lose up to 40 percent of its support within about 10 minutes of activity. If your ankle has rolled before and you play a cutting sport, many people accept the trade.
If your ankles have never given you trouble and you are racing in a straight line, you have far less reason to wear a brace. In that case, skipping it is a perfectly sensible choice. And no brace replaces strength work. Our honest look at whether ankle braces weaken your ankles explains why balance and strength training still belong in the plan.
Where does MotionLock fit?
MotionLock is on the light end of the range. A hexagon grip zone sits over the outer ankle bone, an adjustable lock-wrap strap sets the support, the open heel keeps it low profile and the thin knit fits in any shoe. It is one size adjustable and comes in Green, Grey, Purple and Pink. It is rated 4.9 | 3,000+ verified buyers, ships free to the USA, Canada, UK, Australia and New Zealand in 7-10 business days, and has 30-day easy returns. Every order also includes the free Strong Ankles Guide PDF.
It is not the right tool if you have been told to wear a rigid brace, or for a fresh injury that needs a clinician. If you want everyday and sports support with little bulk, you can see it on the MotionLock ankle brace page.
Frequently asked questions
Do ankle braces slow you down?
Usually only slightly. In a meta-analysis of 17 trials, the largest effect was about 1% of sprint speed with a lace-up brace, and that result could not rule out no effect at all. Very rigid braces are the most likely to cost you speed.
Do ankle braces affect your vertical jump?
Mostly not by much. The meta-analysis rated the jump effects as insubstantial, and in a study of 10 braces only one extra-rigid model showed a clearly lower jump.
Do ankle braces affect agility?
The meta-analysis rated the agility effects as insubstantial, although most leaned slightly negative and the authors said a small loss was still possible. Try a brace in training before you wear it in a game.
Is tape faster than an ankle brace?
Not clearly. Tape is thin, but the meta-analysis found no substantial speed effect for tape or semi-rigid braces, and only a small uncertain one for lace-up braces. Tape can also lose up to 40 percent of its support within about 10 minutes of activity.
General information, not medical advice. If your ankle is swollen, painful to stand on or keeps giving way, see a doctor or physiotherapist before returning to sport. Results vary.