foot & ankle focus
Band Ankle Eversion
Turning the foot outwards against a resistance band to strengthen the muscles on the outside of the ankle, which help support it on uneven ground.
Key cue: Turn the foot outwards against the band, return slowly.
Area
foot & ankle
Level
intermediate
Volume
3 × 10 each leg
Goal
recovery
How to do it
- 1Sit with your legs out in front. Loop a resistance band around the front of both feet and hold it with your hands so there is light tension.
- 2Keeping your leg and your other foot still, turn the sole of your working foot outwards, away from the other foot.
- 3Hold for 1 to 2 seconds, then let it come back slowly over about 3 seconds.
- 4Do 3 sets of 10, then change feet.
Easier and harder versions
- Easier
- Use the lightest band, or no band, turning the foot slowly out and back.
- Harder
- Use a firmer band, or slow the return to 4 seconds.
Helps with
Commonly used for:
Rolled anklesAnkle sprain recoveryBalance and stability
Read more
Benefits
- Builds strength on the outside of the ankle
- Helps support the ankle on uneven ground
- A step up from the isometric holds
Muscles worked
Strengthening. Strengthens your peroneal muscles and ankle.
Peroneal musclesAnkle
Form tips
- Choose a light band first. The movement should come from the ankle, not the hip.
- Control the return. It works the muscles as much as the push out.
Common mistakes
- Rolling the whole leg outwards instead of turning the foot.
- Letting the band snap back.
When to avoid or modify
- Check the band for nicks or tears before use, use a latex-free band if you are allergic, and never let go of one end while it is stretched.
- Stop if you feel sharp pain on the outside of the ankle.
If in doubt, check with a qualified physiotherapist before continuing.