Weight bearing Peroneals (ankle) strengthening

This is an instructional video to correctly demonstrate Weight bearing Peroneals (ankle) 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 is a great exercise to strength and improve stability around your ankle. It targets the muscles on the side of your shin and ankle called the Peroneals
  2. Like any exercise you should only do the exercise if it is pain free during, after and the next day. Obviously it is normal to feel some delayed onset muscle soreness between 48 to 72 hours but this should be manageable
  3. Attached an exercise band to something at abdominal height
  4. Pull some tension onto the band and hold the end of the band in front of you with both hands
  5. You should be facing perpendicular to the band tension
  6. Next stand on the leg closest to the band attachment and stand on one leg and raise the heels off the ground slightly
  7. Stand this was for as long as you can till fatigue
  8. You should perform 3-5 sets with 3 minutes rests
  9. 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).