Resisted Ankle Rock

Instructions

1. Place the resistance band around one foot.

2. Anchor the other end of the band on the inside, using your other leg positioned behind you.

3. Start with the working foot already in a heel raise position on the ball of the foot.

4. Press the foot against the band into inversion, meaning you turn the heel outward against the resistance.

5. Hold briefly at the end of the inversion if prescribed.

6. Slowly return toward the starting position without letting the heel drop.

Common Compensations

• Do not let the heel drop out of the heel raise position.

• Do not let the ankle collapse inward without control.

• Do not let the knee cave inward.

• Do not twist the whole leg or pelvis instead of moving from the foot and ankle.

• Do not grip excessively with the toes.

• Do not let the band pull the foot back too quickly.

• Do not rush the movement.

Extra Info

• You should feel this mostly in the foot and ankle muscles, especially the muscles helping control inversion and arch support.

• You may also feel the calf working because you are staying lifted in the heel raise position.

• This exercise is usually more about control and foot positioning than a big visible range of motion.

• Holding onto a wall or sturdy surface for balance is okay if needed.

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