Free with emailStrength
Band Ankle Eversion
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.
Band Ankle Inversion
One free account. Every exercise video.
Create a free account and watch all 64 exercise demos on the site, from CARs to kettlebells.
Banded inversion to strengthen the posterior tibialis, the muscle that supports the arch. For flat feet, inner ankle pain and sprain rehab.
How to do it
Sit with the leg straight and a band looped around the inside of the forefoot, anchored out to the side. Turn the sole of the foot inward against the band, hold 1 second, then return slowly. The knee stays still the whole time.
Common mistake
Letting the knee and hip rotate in to help. Pin the knee in place and keep the movement small and slow at the ankle.
Helps with
- Ankle sprains
- Flat feet
- Plantar fasciitis
This video shows the movement. Your dose and progression depend on your plan. Not sure where to start? Take the free ADAPT assessment.
