foot & ankle focus
Ankle Isometric Holds
Pressing the foot sideways against a wall or table leg without letting the ankle move. A first strengthening step after a sore or sprained ankle.
Key cue: Press the foot into the padding, hold, the ankle does not move.
Area
foot & ankle
Level
beginner
Volume
3 × 10s each direction
Goal
recovery
How to do it
- 1Sit on a chair with your foot flat and a folded towel or cushion between the outside of your foot and a wall or sturdy table leg.
- 2Push the outside of your foot gently into the padding without moving your ankle, and hold for about 10 seconds.
- 3Relax, then press the inside of your foot against a table leg or door frame, with the padding between, and push inwards for about 10 seconds.
- 4Repeat three times in each direction.
Easier and harder versions
- Easier
- Press gently, at about a quarter of your effort, and hold for 5 seconds.
- Harder
- Build the holds up to 15 seconds at a steady push.
Helps with
Commonly used for:
Ankle sprain recoveryWeak anklesAnkle stability
Read more
Benefits
- Builds ankle strength without moving a sore joint
- A gentle step before using a band
- Needs only a towel and a wall
Muscles worked
Strengthening. Strengthens your outer ankle muscles and inner ankle muscles.
Outer ankle musclesInner ankle muscles
Form tips
- Start at about half effort and build up over a few days.
- Keep your leg still and breathe normally.
Common mistakes
- Letting your knee swing to help the push.
- Pushing into pain.
When to avoid or modify
- After a recent ankle injury, get it checked by a doctor or physiotherapist before loading it.
- Stop if you feel sharp pain or the ankle swells more.
If in doubt, check with a qualified physiotherapist before continuing.