Therapeutic exercise
Resisted Ankle Eversion and Inversion with Band
Specific strengthening of the peroneals (evertors) and tibialis posterior (invertor) with an elastic band. In lateral ankle sprain, peroneal weakness is the main predictor of recurrence; in PTTD, tibialis-posterior weakness is the cause. The band allows selective load direction.
How to perform
- Starting position. Sit on the floor with the affected leg extended in front and an elastic band fixed to a firm point (furniture leg, door jamb).
- Step 2. For eversion: pass the band over the medial side of the foot and pull the foot laterally (outward) against the resistance — feel the peroneal contraction on the lateral side of the leg.
- Step 3. For inversion: reposition the band over the lateral side of the foot and pull the foot medially (inward) — feel the tibialis-posterior contraction on the medial side of the leg, above the medial malleolus.
- Step 4. Hold each maximum direction for 2 seconds and return slowly over 3 seconds.
- Return. Perform 15 reps in each direction at a time, completing one before switching.
When not to perform
- Ankle sprain in acute inflammatory phase (first week)
- Recent ankle or foot fracture
- Recent post-operative ligament repair
- Tibialis-posterior tendinopathy in acute reactive phase (start with isometric)
- Acute pain during resisted movement
- Lower-limb deep vein thrombosis
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Tandem Stance and Heel-to-Toe Walking
Balance training on a narrow base, progressing from static position (tandem) to dynamic gait (heel-to-toe). Functional proprioceptive progression in ankle sprain and tibialis-posterior dysfunction — intermediate between bipedal and single-leg support.
Foot Arch Raise (Short Foot)
Activation of the abductor hallucis and plantar intrinsics. Retrains active support of the arch — a complementary intervention for plantar fasciitis with a flat-foot pattern.
Single-Leg Balance
Essential proprioceptive training after an ankle sprain. Restores postural control and reduces recurrence risk by up to 50% (Hupperets et al. studies).