Purpose:
To strengthen the ankle stabilizers, improve joint control, and restore range of motion after ankle sprains or instability. Often used in early rehab for lateral ankle injuries.
Description:
Sit in a chair with feet flat on the floor or slightly elevated. Slowly turn your foot inward (inversion), then outward (eversion), keeping your heel in contact with the ground and motion isolated to the ankle. Move through a controlled, pain-free range. Repeat 10–15 times in each direction per foot.
Equipment:
None (optional: resistance band for progression)
Tips:
Avoid moving the leg—keep the motion focused at the ankle. Move slowly and evenly in both directions for best control.