This exercise is called ankle eversion using a resistance band. The aim here is to strengthen the muscles and tendons on the outside of your lower leg.
Sit on the floor and tie the band around the foot you intend to work, then with the rest of the band wrap it around your other foot to create an anchor, and then hold the end of the band. You may find it easier to have shoes on so the band doesn't slip.
Move your foot outwards away from your body, and then slowly return to the start position. You can have your toes pointed upwards or relaxed as either way is beneficial. Try and keep the movement slow and controlled, especially when returning to the start position so it doesn't flick back. Make sure the movement is coming from your ankle and you are not compensating with movement from the knee or hip. You can vary the tension on the band to make it easier or harder.
You may find it easier to put a rolled up towel underneath your calf or ankle so that your heel doesn't rub on the ground, you can also use your other foot placed under your calf to create that space. When you are able to complete the rep range suggested in your training programme with ease, you can make it harder by swapping the band for one with more resistance. Equally if you are finding the exercise a bit tough, reduce the amount you are pulling on the band, swap for a lighter resistance, or reduce the range of movement you are performing. When these changes then become easier you can progress the exercise using the advice above.
EQUIPMENT 💪
💪Resistance Bands: https://www.thephysiobot.com/resistance-bands/
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FOR PHYSIOS
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Check out our free "Exercise Programme Creator" tool, where you build your own exercise programme, setting reps and sets for each, with links to videos embedded into the programme. It's easy to download as a PDF and send on to your clients.
👉 https://www.thephysiobot.com/build-a-programme/
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PATREON
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