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Ankle and foot · Strengthening

Seated Ankle Inversion Isometric Exercise

Seated ankle inversion isometric exercise, 3 sets, hold for 10 seconds, 5 repetitions per set

Illustration of the Seated Ankle Inversion Isometric Exercise exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 5 per set

Duration: Hold each contraction for 10 seconds

Description: Sit down, place your heel on the ground, and position your foot in a neutral position. Slowly turn the sole of your foot inward against resistance without moving the knee, then hold this maximum inversion position for 10 seconds.

Tips: Keep the knee stable and avoid any rotation. Focus on contracting the muscles around the ankle for effective strengthening.

Progression: Gradually increase the contraction duration up to 15 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
chair
Starting position
Seated, heel on the ground, foot in neutral position
Clinical goal
Strengthen the muscles responsible for ankle inversion
Also known as
Seated ankle inversion strengthening, Isometric ankle inversion, Seated ankle inversion 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.