Banded Ankle Inversion

Instructions

1. Sit on the floor in long sitting.

2. Place a resistance band around the forefoot of the working leg.

3. Use your other foot to anchor the opposite end of the band.

4. Position the band so it creates resistance against the inside-turning motion of the working foot.

5. Keep the heel of the working foot resting on the floor or supported surface.

6. Keep your lower leg as still as possible.

7. Turn the sole of the working foot inward into ankle inversion against the resistance of the band.

8. Pause briefly at the end of the movement.

9. Slowly return the foot to the starting position with control.

Common Compensations

• Do not let the whole leg rotate instead of moving from the ankle.

• Do not let the knee drift side to side.

• Do not point or pull the foot up excessively unless the exercise specifically calls for it.

• Do not let the band snap the foot back to the starting position.

• Do not grip or curl the toes aggressively.

• Do not rush the movement.

Extra Info

• You should feel this mostly along the inside of the ankle and lower leg.

• You may also feel the arch and foot muscles working to help control the motion.

• The movement is usually small, and that is okay.

• The goal is controlled ankle inversion, not a large visible range.

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