Assisted Ankle Rock

Instructions

1. Start in a split stance with one foot in front and the other foot behind you for support.

2. Come up onto the toes of the front foot so the heel is lifted.

3. Place a resistance band around the inside of the front foot.

4. Anchor or hold the band so it pulls the front foot outward.

5. Let the band assist the ankle into inversion while you stay in this weightbearing position.

6. Hold briefly if prescribed, or move in and out of the position slowly for reps if that is how the exercise was given.

7. Return to the starting position with control.

Common Compensations

• Do not let the front heel drop if the exercise is meant to stay on the toes.

• Do not let the front ankle collapse without control.

• Do not grip or claw the floor excessively with the toes.

• Do not let the front knee cave inward.

• Do not shift too much weight into the back leg.

• Do not let the band pull the foot too far outward without active control.

• Do not rush the movement or hold.

Extra Info

• You should feel this mostly in the foot, ankle, calf, and arch of the front leg.

• You may also feel the smaller ankle stabilizers working to control the assisted inversion position.

• The back leg is mainly there to help you balance while the front foot works in weightbearing.

• This exercise is usually more about foot and ankle control than a large visible motion.

• You should not feel sharp pain in the foot, ankle, knee, or calf.