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Ankle and foot · Strengthening

Isometric strengthening of ankle invertors

Isometric strengthening of ankle invertors, 3 sets, hold 10 seconds, 5 repetitions per set

Illustration of the Isometric strengthening of ankle invertors exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: Hold for 10 seconds per repetition

Repetitions: 5 per set

Description: Sitting or standing, place your foot flat on the ground and slowly turn the sole of your foot inward while contracting the ankle muscles without moving the joint. Maintain this isometric contraction for 10 seconds, then gently relax.

Tips: Keep the rest of the leg still to isolate the ankle. Breathe normally and avoid forcing or causing pain.

Progression: Gradually increase the contraction duration up to 15 seconds, then add an additional set when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Assis ou debout, pied à plat au sol
Clinical goal
Renforcer les muscles qui tournent le pied vers l'intérieur pour stabiliser la cheville
Also known as
Renforcement des muscles internes de la cheville, Exercice isométrique cheville, Renforcement inverseurs cheville

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.