Ankle Inversion

Turning the sole of the foot inward against a band - strengthens the tibialis posterior, the arch-support muscle that shin and plantar problems love to blame.

Setup

Sit with the working leg straight out in front and the other leg crossed over it. Loop a band around the ball of the working foot and anchor the other end around the opposite foot or a fixed point to the outside.

How to do it

1. Keeping the leg still, turn the sole of the foot inward and slightly up against the band.
2. Hold for a second at the end of the range.
3. Return slowly to the start, keeping tension on the band.
4. Move from the ankle only - the knee and hip stay quiet.

Common mistakes

• Rotating the whole leg from the hip instead of turning the ankle.
• Letting the band snap the foot back on the return.
• Using so much resistance that the range becomes tiny.

Scale it

Easier: A lighter band, or a smaller range of motion.

Harder: A heavier band, or slow the return to 3 seconds.

Pairs well with