Strengthens the lateral and medial stabilizers of the lower leg.
A good exercise to prevent chronic ankle instability. A must for runners suffering from acute ankle sprains.
Sit with your knees bent at 90°. Extend the focus foot so that the heel rests on the floor. Wrap a resistance band around the foot to create tension. Rotate the ankle slowly over 3 seconds to invert the foot. Keep the foot close to the floor. Return to eversion. Do this for both inversion and eversion. Inversion is when you turn the ankle out, which lifts the inside of the foot – this strengthens the lateral stabilizers. (the video illustrates the inversion) Eversion is when you turn the ankle in to lift the outside of the foot – this strengthens the medial stabilizers. Do 3 sets of 10 repetitions for both inversion and eversion.
“Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement.”
- Steve Prefontaine