How to do it
You need: A resistance band.
Sit with your injured leg out straight. Loop a resistance band around the outside edge of your foot and anchor the other end to something solid on the opposite side, so the band pulls your foot inwards.
- Start with your foot relaxed, letting the band pull it gently inwards.
- Slowly turn the sole of your foot outwards against the band, leading with the outside edge of the foot.
- Pause briefly at the end, then let the foot return slowly to the start.
Form cues
- Keep your knee and shin pointing straight up - the movement is at the ankle, not by rotating the whole leg.
- Control the return; do not let the band snap your foot back.
- You should feel the muscles on the outside of your shin and ankle working.
Common mistakes
- Turning the whole leg outwards from the hip instead of moving the ankle.
- Using a band so heavy the movement becomes jerky.
Safety: Stop and message your physio if you feel sharp pain on the outside of the ankle, or it feels like it is giving way.