Band ankle inversion

How to move

1. Sit on a chair with the working foot flat and the heel on the floor. Loop a band round the inside of the forefoot, just behind the big-toe knuckle.
2. Anchor the other end to a table leg on the outside of that foot, or cross the other foot over to hold it, so the band pulls the foot outwards.
3. Point the foot slightly, about a quarter of the way.
4. Keeping the heel planted and the knee still, sweep the forefoot inwards, big toe leading, as far as is comfortable.
5. Pause for a second, then take 2 to 3 seconds to let the foot return.
6. Repeat for the set, then change feet if both need it.

Form cues

• Turn at the ankle, not at the hip.
• Slow on the way back: in a trial, the group that lowered slowly improved most.
• Avoid: lifting the heel, curling the toes to help, or swinging the knee.

Practice and cautions

After a sprain, 2 to 3 sets of 5 to 8 (an NHS hospital leaflet's dose). For chronic ankle instability, 3 sets of 10 at 3 to 5 seconds a rep, rising to 4 sets of 10 with a heavier band, three times a week for 6 weeks (the Hall 2018 trial). For tibialis posterior tendon pain, 3 sets of 15 at a resistance you can only just complete, twice a day for 12 weeks, with a slow return (the Kulig 2009 trial); starting with a lighter band is an editorial step.

In the first 2 weeks after a sprain, stay in a pain-free range. With pain on the inner ankle, keep to the tendon pain rule: up to about 5 out of 10, settled by the next morning. A flat foot that has changed quickly or only on one side, or a hot, swollen inner ankle, needs a GP first. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.