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Band Ankle Inversion
Banded inversion to strengthen the posterior tibialis, the muscle that supports the arch. For flat feet, inner ankle pain and sprain rehab.
Band Ankle Eversion
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A banded drill for the peroneals, the muscles on the outside of the lower leg that steady the ankle. For runners coming back from an ankle sprain.
How to do it
Sit with the legs straight and a band looped around both feet. Turn the soles of the feet outward against the band, hold 1 second, then return slowly. Move only at the ankle and keep the knees pointing up. Once it is easy and pain free, move on to single leg balance work.
Common mistake
Rolling the whole leg out from the hip. Keep the knee pointing at the ceiling so the ankle does the turning.
Helps with
- Ankle sprains
- Running injuries
This video shows the movement. Your dose and progression depend on your plan. Not sure where to start? Take the free ADAPT assessment.
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