How should I do the inversion and eversion exercise?

Advertisement
Advertisement

Inversion and eversion are movements, which occur at the ankle and are described as the rotation of the foot inward and outward. These exercises work well with a piece of resistance tubing. Start by placing a piece of resistance tubing around the soles of both feet. Sit, so that the feet hang off the edge of a table or edge. The first exercise is eversion, and we will start with the right foot. Hold the left foot and leg still as you turn the right foot outward against the resistance. Perform 2-3 sets of 12-15 reps. Switch sides and repeat.  

To perform inversion strengthening, start by placing a piece of resistance tubing around the soles of both feet. Sit, so that the feet hang off the edge of a table or edge. We will start with the right foot. Cross the left leg over the right leg. While holding the left foot and ankle still, slowly turn the right foot inward as far as possible. Slowly allow the resistance pull you back to starting position. Perform 2-3 sets of 12-15 reps. Switch sides and repeat.  

Dr. Vonda Wright, MD
Orthopedic Surgery
Here's how to do the inversion and eversion exercise:
1. Sit on the floor and place a rolled up towel under your ankle and lower calf.

2. To work the posterior peroneal muscles through inversion (which means moving your toes and foot toward the midline of your body, or in other words, toward your other foot), secure one end of an exercise band to a sturdy object and the other end around the ball of your foot. The band should be stretching away from your body.

3. Using only your foot and ankle, not your whole leg, pull the band in toward the middle of your body and hold five seconds. Repeat this until fatigue sets in.

4. To work the outside of your leg, or peroneal muscles, simply change positions so that the band is stretching in front of your body.

5. Using only your foot and ankle and not your whole leg, evert or pull the band so that your foot moves out away from the middle of your body. Hold your foot everted for five seconds and repeat until you are fatigued.
Fitness After 40: How to Stay Strong at Any Age

More About this Book

Fitness After 40: How to Stay Strong at Any Age

It's one of the undeniable facts of life. After we reach a certain age, our bodies change. No matter how fit we may have been at 20, we're very different people after 40. But growing older doesn't...

Continue Learning about Types Of Exercise Programs

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.