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Ankle and foot · Strengthening

Eccentric strengthening of ankle invertors with elastic band

Eccentric strengthening of ankle invertors, 3 sets, 10 repetitions, with elastic band

Illustration of the Eccentric strengthening of ankle invertors with elastic band exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Equipment: Elastic band

Description: Sitting or standing, secure an elastic band around the foot and anchor the other end. Slowly pull the foot inward against resistance, then gradually return to the starting position while controlling the eccentric movement.

Tips: Keep the knee stable and focus on slow, controlled movements to maximize strengthening. Do not let the band pull the foot back too quickly.

Progression: Increase the resistance of the band or the number of repetitions as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
elastic band
Starting position
Seated or standing with the elastic band secured around the foot
Clinical goal
Strengthen the invertor muscles of the ankle to improve stability and prevent injuries.
Also known as
Eccentric ankle strengthening, Inversion exercise with band, Ankle muscle strengthening, Eccentric ankle exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.