Resistance Band Ankle Exercises

What it does

After a sprain, the peroneal muscles that turn the foot out are often weak, which contributes to repeated sprains. Band work restores strength in every direction.

It is a regular part of rehab plans for ankle sprain, ankle instability and ankle fracture, and it features in our sports physiotherapy programmes.

How to do it

1. Sit with your leg straight and a band looped around the ball of the foot.
2. Plantarflexion: hold both ends and point the foot down against the band.
3. Dorsiflexion: anchor the band in front and pull the foot up towards you.
4. Inversion: anchor the band to the outside and turn the sole of the foot inwards.
5. Eversion: anchor it to the inside and turn the sole outwards.

How much

15 repetitions in each direction, 2 to 3 sets, once a day.

Common mistakes

• Rotating the whole leg instead of moving the ankle.
• Letting the band snap back.

Stop and check with us if

• There's sharp pain on the outer ankle or the ankle gives way repeatedly.

Frequently asked questions