Got ankle pain? The Ankle 4-Way with Resistive Band features four different moves, in four different directions to help relieve ankle pain: eversion, inversion, plantarflexion and dorsiflexion.
To perform the ankle 4-way with a resistive band:
Eversion –
With your legs out in front of you, place a roll just under your ankle so your heel can move freely. Wrap a resistive band around the ball of your foot with the knot on the inside, and then anchor it around the other foot.
Keeping the leg straight, and only moving at the ankle, pull outward with your foot, and control it back in.
Inversion –
With your legs out in front of you, cross the leg of the ankle to want to exercise over the other leg. Put the band around the ball of your foot with the knot on the outside, and anchor the other end around the other foot.
Keeping the leg straight, and only moving at the ankle, pull outward away from the other foot, and control it back in.
Plantarflexion –
With your legs out in front of you, place a roll just under your ankle so your heel can move freely.
Trying to keep your leg straight, push your foot down like you are pushing on a peddle, and then back up.
Dorsiflexion –
With your legs out in front of you, place a roll just under your ankle so your heel can move freely. Place a resistive band around the top part of your foot, and anchor the band around something in front of your foot.
Keeping your leg straight, pull your toes up towards your head. Control the band back down.
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