Inversions

Ankle & Shin Conditioning Capacity

Inversions

Aim:

  • Enhance the strength and capacity of the ankle inversion muscles

Technique:



Tether a resistance band to a stable object and attach the other end around your toes: flick your ankle across for inversion.

  • Sit in a comfortable position with your legs outstretched and ideally your foot hanging over the edge of a bench or couch

  • Tether a theraband or light resistance band around your foot so it is anchored to a stable object at a 45-degree angle to your body

  • Flick your ankle across against the resistance before returning to start position under control

Prescription:

  • 2–3 x 12–15 reps with theraband / mini-resistance band

Progression:

  • Use a stiffer band that applies a higher level of resistance

  • Ask a partner to push against the inside or outside of your foot, and resist against it