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.
Also called: ankle inversion (sitting), seated ankle inversion, band ankle inversion, ankle inversion with band, tibialis posterior strengthening
Equipmentresistance band
Musclestibialis posterioranklesfeet
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 the Ankle Inversion
- Keeping the leg still, turn the sole of the foot inward and slightly up against the band.
- Hold for a second at the end of the range.
- Return slowly to the start, keeping tension on the band.
- Move from the ankle only - the knee and hip stay quiet.
Ankle Inversion muscles worked
The Ankle Inversion works the tibialis posterior, ankles and feet.
Common Ankle Inversion 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.