Procaryote
Ankle and foot · Strengthening

Resisted ankle inversion in seated position

Resisted ankle inversion, seated, 3 sets, 12 repetitions

Illustration of the Resisted ankle inversion in seated position exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Sit down with your heel on the ground, place an elastic band or resistance around the foot. Starting from a neutral position, slowly turn the sole of the foot inward against the resistance, without moving the knee. Gently return to the starting position.

Tips: Keep the knee stable and avoid any rotation of the leg. Control the movement to effectively strengthen the ankle muscles.

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

At a glance

Goal
Strengthening
Level
Beginner
Equipment
resistance elastic band
Starting position
Seated, heel on the ground, foot in a neutral position
Clinical goal
Strengthen the muscles responsible for ankle inversion
Also known as
Resisted ankle inversion, Seated ankle exercise, Ankle inversion with resistance band

Precautions

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

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Similar exercises — Ankle and foot

Resisted Hallux Flexion with Elastic BandResisted hallux flexion with elastic band, 3 sets, 12 repetitions Seated Ankle Inversion Isometric ExerciseSeated ankle inversion isometric exercise, 3 sets, hold for 10 seconds, 5 repetitions per set Seated Anterior Tibialis Strengthening with Resistance BandSeated anterior tibialis strengthening, 3 sets, 12 repetitions, with resistance band Seated Calf Raises with Bent KneesSeated calf raises, bent knees, 3 sets, 12 repetitions, slow ascent, controlled descent Seated Heel RaiseSeated heel raise, 3 sets, 12 repetitions, 2-second pause at the top Seated Heel Raise for Soleus StrengtheningSeated heel raise, 3 sets, 12 repetitions, tempo 2-0-2 Seated Isometric DorsiflexionSeated isometric dorsiflexion, 3 sets, hold 10 seconds, 5 repetitions per set Seated Isometric Plantar FlexionSeated isometric plantar flexion, 3 sets, hold 10 seconds, 8 repetitions

See all ankle and foot exercises →

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.