Ankle evertor strengthening

This is an instructional video to correctly demonstrate Ankle evertor strengthening

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your ankle evertors such as your Peroneals
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Tie some exercise band into a loop, which just fits around both of your feet
  5. First turn your feet inwards as to have the soles face each other
  6. Next turn the feet the opposite direction against the resistance of the band as to have the soles of your feet facing away from each other and repeat.
  7. For strengthening you should perform 6-10 reps to fatigue
  8. You should perform 3-5 sets with 3 minutes rests
  9. This session can be done 2-3 times per week
  10. For endurance you should perform 15-25 reps to fatigue
  11. You should perform 3-5 sets with no more than 30 second rests
  12. This session can be done 2-3 times per week

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).