Support for Injuries – Braces and Bandages for Outdoor Athletes
Outdoor sports put a lot of strain on the body, especially the muscles and joints that are heavily loaded. Whether you’re recreationally jogging, playing football weekly, or active as a hockey player, injuries are a real risk. Using braces and bandages can make a big difference. They support existing injuries, promote recovery, and can be used preventively to avoid overuse and injury. In this blog, you’ll learn which braces and bandages are suitable for common outdoor sports injuries and how to choose the right one based on sport, injury type, and workload.
Why wear braces and bandages for sports injuries?
Wearing a brace or bandage for sports injuries can offer many advantages, especially when joints are vulnerable or there’s an increased risk of overload. Some key benefits are:
Support and stability
A brace or bandage protects joints during intense movement, providing extra stability and confidence.
Pain relief and reduced swelling
The compression from a bandage or brace helps relieve pain and effectively reduce swelling.
Stimulates circulation
Light pressure from a brace or bandage promotes blood circulation and contributes to faster recovery.
Prevents (recurrent) injuries
A sports brace or bandage is ideal for previously injured or vulnerable areas; it adds protection to prevent new or recurrent injuries.
Common injuries by outdoor sport
Outdoor sports involve specific physical demands. Below is an overview of common injuries by sport and recommended support items:
| Sport | Common Injury/es | Recommended Support |
|---|---|---|
| Football | – Groin complaints – Ankle injuries |
– Groin bandage or compression shorts – Ankle brace with laces or adjustable straps |
| Hockey | – Knee injuries (ACL tear, meniscus) | – Hinged knee brace or knee bandage with stays |
| Korfball | – Ankle sprains – ACL injuries |
– Compression ankle bandage or lace-up ankle brace – Knee brace with adjustable hinges |
| Cycling / MTB | – Knee overuse – Wrist injuries |
– Lightweight knee bandage – Wrist brace with splint – Protective compression sleeves |
| Running | – Shin splints – Achilles tendon complaints |
– Compression socks or shin sleeves – Achilles tendon bandage with cushioning |
Brace vs bandage – what’s the difference?
If you’re dealing with a sports injury or joint pain, proper support is crucial. But when should you choose a brace, and when is a bandage more appropriate?
A brace offers rigid support and maximum stability. Made from firmer materials, it provides strong joint fixation, limiting movement. This makes it ideal for more severe or unstable injuries such as sprains or chronic joint issues. However, the rigid material reduces freedom of movement and may be less comfortable for prolonged wear.
A bandage, on the other hand, is made from soft, elastic, breathable fabric that wraps snugly around the joint. It provides light to moderate support without restricting movement. Bandages are therefore ideal for mild complaints, overuse, or preventative use. The moderate compression also promotes circulation, aiding recovery and helping reduce pain and swelling.
In summary:
- Choose a brace for unstable or more serious injuries requiring maximum fixation.
- Choose a bandage for light complaints or preventative use when comfort and freedom of movement are priorities.
What to look for when choosing a brace or bandage?
A good brace or bandage not only supports but also matches your activity and personal preferences. Consider the following factors when making your choice:
| Consideration | Reason why… |
|---|---|
| Support level | Choose light support for prevention; firm for recovery or instability |
| Freedom of movement | Important for dynamic sports (e.g., tennis, running) |
| Material | Breathable, elastic materials prevent overheating and skin irritation |
| Stays (reinforcement) | Helpful for instability but limit flexibility |
| Fit & closure | Snug fit prevents slipping; laces or velcro allow precise fixation |
| Shoe compatibility | Slim braces fit running shoes; wider ones fit indoor footwear |
| Washability | Hygiene is important with frequent use |
Supportive sports brace or bandage for ankle injuries
Ankle injuries are the most common sports injuries and often lead to recurring problems. Several studies show that ankle braces and bandages play an important role in both recovery and prevention.
A study by the EMGO+ Institute (VUmc) found that athletes with a recent ankle sprain who wore a brace were 80% less likely to sustain another sprain than athletes who only followed balance training, where the risk reduction was 40%. Wearing a brace also proved to be more cost-effective. [¹]
Another randomized study showed that athletes wearing an Aircast brace scored better on the Karlsson functional scale after ten days and one month than those with an elastic support bandage, while pain and swelling remained similar. [²]
A meta-analysis of six studies found that ankle braces reduced the risk of new injuries by 47% in athletes without previous injuries and by 63% in previously injured athletes. Thus, braces are effective in both primary and secondary prevention. [¹⁸]
Moreover, research has shown that wearing a brace does not negatively affect balance or jumping performance. Athletes even reported feeling more stable and confident during sports. [¹⁹]
The commonly held belief that braces weaken muscles is not scientifically supported. Muscles remain sufficiently activated during daily movement, although targeted muscle strengthening remains important after an injury. In conclusion, ankle braces and bandages are safe and effective tools for preventing and recovering from sports-related ankle injuries. They reduce the chance of recurrence, support functional recovery, and do not negatively impact sports performance. Especially in high-risk sports or in cases of recurring complaints, they are a valuable addition to the recovery plan.
Recommended ankle braces:
- Bodyvine Ankle Bandage (€32.95): Ultra-thin sports brace with light compression, ideal for mild instability and preventive use in running and fitness.
- Basko ASO Ankle Brace (€74.95): Very sturdy Aircast ankle brace with lace-up design and stays, recommended for rehabilitation or intense strain in explosive sports like football or basketball.
Wrist braces – support where needed
Wrist injuries are common among athletes, especially in sports where the wrist endures heavy loads, such as gymnastics, fitness, tennis, and snowboarding. Common complaints include overuse, sprains, or pain near the growth plate, such as the so-called gymnast’s wrist. This condition occurs in growing adolescents due to repeated extension loading of the wrist, which can even lead to stress fractures or growth disturbances. [³]
In addition to rest, a balanced training schedule and good coaching, wrist braces and wrist bandages can play an important role in both recovery and prevention of wrist injuries. Several independent studies support the use of these aids:
- A study among young gymnasts showed that wearing a wrist brace with gel pad led to significant pain reduction of over 50% after three weeks of training with the brace. [⁴]
- A systematic review of snowboarding injuries concluded that wrist guards can reduce the risk of wrist injuries by as much as 77%, and the risk of fractures and sprains also decreased significantly. [⁵]
- Biomechanical research shows that wrist protectors with good shock absorption can reduce peak load and therefore have a protective effect during falls. [⁶]
Although braces and bandages are not a miracle cure, they often provide symptom relief, help prevent overuse, and give athletes greater confidence. They can be used temporarily during recovery or preventively during intense activity. However, it is important to discuss their use with a physiotherapist or sports physician.
In summary: wrist braces and bandages are a valuable addition in both the recovery and prevention of wrist injuries, provided they are used correctly and tailored to the situation.
Recommended wrist braces:
- E-Life Bio-Contour Wrist Bandage (€24.95): Flexible brace for mild complaints, breathable neoprene, high mobility, ideal for athletes who want support without fixation.
- Thuasne Ligaflex Classic (€44.95): Rigid brace for serious injuries or post-trauma recovery, with solid splint and firm fixation, ideal for osteoarthritis or sprains.
Effectiveness of Back Braces in Sports Injuries
A meta-analysis of several studies showed that athletes who wear back braces experience significantly greater pain reduction than those without a brace. Their physical endurance also improved, with no signs of muscle weakening when used properly [⁸].
German research involving healthy participants found that a back support temporarily influences muscle activity without causing permanent disruption of muscle function. This supports the idea that braces relieve muscles without making them ‘lazy’ [⁹].
A long-term study on people with chronic back pain showed that wearing a back brace combined with physiotherapy led to significant reductions in pain and limitations, even in the long term [¹⁰].
Lastly, a sports-focused literature review showed that back braces can help athletes safely return after back issues. Especially in early-stage injuries or mild instability, they can be valuable when tailored to the specific demands of the sport [¹¹].
Although back braces and supports are not a substitute for active rehabilitation, they often provide relief, add extra stability, and support the recovery process. When used correctly—and in consultation with a healthcare provider—they form a safe and effective addition to treatment.
In summary: back braces and supports are a valuable addition in both the recovery and prevention of sports-related back injuries.
Recommended Back Braces:
- E-Life LumbarFit Back Brace (€59.95): Comfortable brace with good support and freedom of movement, ideal for athletes with mild instability or muscle tension.
- Thuasne Lombacross Activity (€89.95): Firm brace with postural correction, anatomical reinforcement, and optimal fit—perfect for chronic back pain or intense strain.
Effectiveness of Knee Braces for Knee Injuries
Knee braces and knee supports can offer valuable assistance in the treatment and prevention of various knee conditions. Scientific research and clinical experience indicate that, when used correctly, braces contribute to pain reduction, functional recovery, and the prevention of recurrent injuries.
A prospective study showed that wearing a brace for six months halved the risk of knee replacement within eight years compared to wearing one for three months. However, other studies suggest that long-term benefits decrease, partly due to reduced therapy adherence. [¹²] [¹³]
In patellofemoral pain syndrome (PFPS), also known as “runner’s knee”, patella braces or kinesiotape are used to improve kneecap alignment. These braces can assist with patella tracking and temporarily reduce pain. While biomechanically effective, clinical evidence is mixed. Some studies show slight benefits over exercise therapy, while others do not. Braces can still be useful as an additional measure for early-stage complaints or during sports. [¹⁴]
Another commonly used brace is the patellar tendon strap, also known as a patella band, used in patellar tendinopathy (jumper’s knee). This strap reduces tension on the patellar tendon during activity and can therefore relieve pain. A randomized controlled trial showed that the strap is as effective as taping for reducing pain in athletes. [¹⁶]
For acute knee injuries such as ruptures of the quadriceps or patellar tendon, ligament injuries, or patellar fractures, a knee immobilizer is often used. This splint stabilizes the joint and prevents further damage during the acute or postoperative phase. It helps reduce pain and supports the healing process.
Although knee braces can offer clear benefits, it is important that they are not used as a replacement for a proper rehabilitation program. Braces are most effective when part of a broader treatment plan involving targeted exercise therapy, muscle strengthening, and guidance from a healthcare professional.
Knee braces can therefore be effective in conditions such as knee osteoarthritis, PFPS, jumper’s knee, and acute injuries. They support pain relief, stability, and recovery, provided they are applied correctly and tailored to the individual situation. [¹⁷]
Recommended Knee Braces:
-
Bodyvine Knee Support (€39.95): Lightweight sports brace with high freedom of movement and targeted compression, ideal for prevention or mild knee complaints.
-
E-Life Sport Knee Brace with Hinges (€84.95): Sturdy hinged brace for maximum stability during rehabilitation or in cases of instability.
-
Bauerfeind Sports Knee Support (€89.95): Comfortable, breathable compression brace with patella guidance for active support during intense sports.
Looking for information on a sports brace or support?
Are you looking for a suitable brace or support to wear during sports and have questions? Please feel free to contact our customer service for personal advice.
References
ANKLE
[¹] Sportzorg.nl – Ankle brace even more effective than balance training in preventing recurrent ankle sprains
[²] PubMed ID: 15665204 – Effectiveness of bandage versus brace for ankle sprain
[¹⁸] https://pubmed.ncbi.nlm.nih.gov/30298478/
[¹⁹] https://www.sciencedirect.com/science/article/pii/S2772696724000097
WRIST
[³] https://www.sportzorg.nl/sportblessures/turnpols
[⁴] https://www.sciencedirect.com/science/article/abs/pii/S0894113018302916
[⁵] https://pubmed.ncbi.nlm.nih.gov/17414485
[⁶] https://www.sciencedirect.com/science/article/abs/pii/S0268003313000211
BACK
[⁷] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315306
[⁸] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12059833
[⁹] https://360-ot.de/auswirkungen-von-lumbalbandagen-auf-die-rueckenmuskelaktivitaet-beim-gehen/
[¹⁰] https://www.mdpi.com/2076-3425/14/11/1100
[¹¹] https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-019-0199-7
KNEE
[¹⁷] https://www.aafp.org/pubs/afp/issues/2018/1115.html
[¹³] https://www.aafp.org/pubs/afp/issues/2007/0201/p342.html
[¹⁶] https://www.aafp.org/pubs/afp/issues/2018/1115/p570.html
[¹⁴] https://www.aafp.org/pubs/afp/issues/2019/0115/p88.html
[¹²] https://pubmed.ncbi.nlm.nih.gov/30365284/
