Band ankle inversion
Sitting with a band pulling the forefoot outwards, you sweep the foot inwards, big toe leading, while the heel stays still, then let it back slowly. It strengthens the tibialis posterior, the main support of the inner arch, and is the core exercise in trials for tibialis posterior tendon pain.
Movement guide
Band ankle inversion
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Make it easier or harder
Choose a version that fits your control and comfort.
Easier option
Use a lighter weight or resistance in this same movement, following the guide's setup. ACSM 2026 resistance training position stand
Harder option
3D demoSingle-leg calf raise from a stepIntermediate · A step + A wallSuggested next step, intermediate grade.
Source-researched guide. Clinical review is pending.
How to move
- 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.
- 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.
- Point the foot slightly, about a quarter of the way.
- Keeping the heel planted and the knee still, sweep the forefoot inwards, big toe leading, as far as is comfortable.
- Pause for a second, then take 2 to 3 seconds to let the foot return.
- 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.
Sources and review status
Sources support the educational description; they do not establish that this exercise is suitable for you.
- Kulig 2009 · Orthoses and resistive exercise for posterior tibial tendon dysfunction (RCT, Physical Therapy) ↗
- Ross 2018 · Exercise for posterior tibial tendon dysfunction: a systematic review of trials and guidelines (BMJ Open Sport & Exercise Medicine) ↗
- Houck 2015 · Orthosis with stretching, or with stretching and strengthening, for stage II tibialis posterior tendon dysfunction (RCT, Foot & Ankle International) ↗
- Hall 2018 · Balance and strength training protocols for chronic ankle instability, part I (RCT, Journal of Athletic Training) ↗
- United Lincolnshire Hospitals NHS · Ankle sprain exercises (2025) ↗
- NHS · Flat feet ↗
No variation is labeled clinically validated.
What it works
Muscles
Main: Calves. Also: Shins.
Anatomy: Gastrocnemius, Soleus, Tibialis posterior, Popliteus, Plantaris, Flexor hallucis longus.
Equipment
A band + A bench or box
Level
Beginner. See the easier and harder options above.
Workouts that use it
- Foot and ankle strengthening routine: toes, arches, calves and balance · 15 min
- Feet-first Pilates for flat feet: a 25-minute class for the arches, ankles, hips and balance · 25 min
- Ankle-steadying Pilates after a sprain: a 25-minute class for ankle strength, hips and one-leg balance · 25 min
- Landing-leg Pilates for netball players: a 25-minute class for the ankles, the landing leg for quick stops, trunk control, the hips and shoulders · 25 min
Pain guides that use it
Part of a staged plan, with when to get help first.
- Ankle pain: where it hurts, what helps, and when to get it checked
- Sprained ankle: what to do now, exercises, and stopping the next one
- Chronic ankle instability: exercises for an ankle that keeps rolling
- Ankle arthritis and stiff ankles: what exercise can and cannot do
- Flat feet and fallen arches: when they need treatment, and exercises that help
- Achilles tendon rupture: recovery with or without surgery
- Posterior tibial tendonitis: exercises for inner ankle pain and a dropping arch
- Broken foot (metatarsal fracture): fifth metatarsal and Jones fractures, recovery and exercises
Show all 41 pain guidesShow fewer pain guides
- Lisfranc injury (midfoot sprain or fracture): diagnosis, treatment and recovery
- Tarsal tunnel syndrome: burning or tingling in the sole, and what helps
- Posterior ankle impingement: pain at the back of the ankle when you point your foot, from rehab to surgery
- High ankle sprain: how to spot it, why it takes longer, and when it needs a specialist
- Anterior ankle impingement (footballer's ankle): pain at the front of the ankle when you squat, lunge or climb
- Sinus tarsi syndrome: pain in the hollow on the outer ankle, the causes to rule out and what helps
- Cuboid syndrome: outer midfoot pain, what manipulation can and can't do, and how thin the evidence is
- Accessory navicular syndrome: a painful extra bone on the inner side of the foot, in teenagers and adults
- Broken heel (calcaneus fracture): weight limits, surgery or not, and walking again
- Tarsal coalition: a stiff, painful flat foot and ankles that keep spraining, and what helps
- Exercises after ankle ligament surgery: recovery after a Broström repair or reconstruction
- Ankle pain when running: where it hurts, the stress fractures to rule out, and how to build back
- Ankle pain when walking: an old sprain, the tendons, arthritis, shoes, supports and what helps
- Arch pain: plantar fasciitis, the tibialis posterior tendon, flat feet, nerves, shoes and insoles
- Pain on the outer side of the foot: the tendons, a fifth metatarsal break, cuboid and old sprains
- Ankle pain at night: arthritis, an old sprain, tendons, gout, cramps and the night pain to check
- Inner ankle pain: the tibialis posterior tendon, a sprain, tarsal tunnel, flat feet and what helps
- Outer ankle pain: a new or old sprain, the peroneal tendons, impingement and how to build back
- Foot pain in women: bunions and shoes, heel pain, Morton's neuroma, pregnancy and the menopause
- Foot pain in pregnancy: swollen feet, arches and heels, cramps, shoes, and the signs to act on
- Foot pain in older adults: arthritis, heel pain, bunions and toes, numb feet, circulation and shoes
- Ankle pain in pregnancy: swollen ankles, sprains and looser ligaments, cramps, and when to get help
- Ankle pain in older adults: arthritis, tendons and flat feet, swelling, falls, gout and circulation
- Ankle pain in women: sprains, tendons and flat feet, heels, loose joints and swollen ankles
- Ankle pain going down stairs: the front of the ankle, the Achilles, arthritis and old sprains
- Ankle pain when squatting: the front of the ankle, an old sprain, the Achilles and what helps
- Ankle pain when doing lunges: a pinch at the front, the back leg, the outer ankle and your stride
- Ankle pain on the treadmill: incline, the Achilles, the front and outer ankle, shoes and what helps
- Ankle pain on the elliptical: the Achilles, the front and outer ankle, the ramp and what helps
- Ankle pain after dancing: pointe, plié, landings, sprains and the Achilles, and what helps
- Ankle pain from basketball: rolled ankles, high ankle sprains, the Achilles, braces and what helps
- Ankle pain after football (soccer): sprains, footballer's ankle, the Achilles, Sever's and help
- Ankle pain from netball: sprains, repeat sprains, the Achilles, braces, shoes and courts, and help
Guides that use it
- Pilates for flat feet guide
- Pilates for the feet guide
- Pilates after an ankle sprain guide
- Pilates for netball guide
- Pilates for the ankles guide
- Yoga for an ankle sprain guide
- Yoga for flat feet guide
- Yoga for the ankles guide
Show all 12 guidesShow fewer guides
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3D demoIsometric ankle eversion against a wallBeginner · A wall + A bench or box
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3D demoPogo hopsIntermediate · No equipment
3D demoSingle-leg pogo hopsAdvanced · No equipmentBrowse more
Questions people ask
What muscles does the Band ankle inversion work?
Mainly the calves, with help from the shins.
What equipment do I need for the Band ankle inversion?
A band + A bench or box.
Is the Band ankle inversion good for beginners?
It is graded beginner, so it suits most people starting out. When it feels easy, try the Single-leg calf raise from a step.
How do I make the Band ankle inversion harder?
Progress to the Single-leg calf raise from a step. Follow that guide’s technique and any stated timing.