This exercise is isometric ankle eversion and inversion. Eversion is the movement of your ankle outwards, and inversion is the movement of your ankle inwards. The aim here is to strengthen the muscles and tendons on the outside and inside of your lower leg. This exercise can be performed in sitting or lying.

1. Position yourself so that a solid object is on either the outside or inside of your foot.
2. You then want to attempt to push your foot outwards or inwards against the solid object so there is tension in your muscles but without any movement in your ankle. You can have your toes pointed upwards or relaxed as either way is beneficial.
3. Make sure the attempted movement is coming from your ankle and you are not compensating with movement from the knee or hip.

When you are able to complete the suggested duration in your training programme with ease, you can make it harder by performing resisted ankle eversion and inversion with a resistance band – there are videos of these exercises on our channel. Equally if you are finding the exercise a bit tough, you can reduce the amount of effort you are putting into the activity, or reduce the duration you are performing it. When these changes then become easier you can progress the exercise using the advice above.