How to do it
Against a band, turn the sole outward. Essential for a supinated foot.
Default dose
3 × 15 · each side
This is the library's default dose. Each person's programme is set after assessment, around the grade of their finding and their own conditions and limits.
Muscles involved
- working Peroneals
Muscle colours in the animation: orange working, blue stretching, amber holding still. These muscles were measured on the 3D model.
Where it sits in a programme: Activate the weak
The third phase is activation: strengthening a muscle that has become weak or underused, with controlled movement and light load, so it can carry its share of holding the body up.
Which postural findings it is prescribed for
It appears in the example programme on these pages:
Take care
- If the movement causes pain or makes pain worse, stop and contact the clinic or your doctor.
Source
Trial or systematic review:
- Hall EA, Docherty CL, Simon J, Kingma JJ, Klossner JC. Strength-training protocols to improve deficits in participants with chronic ankle instability: a randomized controlled trial. J Athl Train. 2015;50(1):36-44.
Trial: elastic-band strengthening, eversion included, for chronic ankle instability. - Doherty C, Bleakley C, Delahunt E, Holden S. Treatment and prevention of acute and recurrent ankle sprain: an overview of systematic reviews with meta-analysis. Br J Sports Med. 2017;51(2):113-25.
Overview of reviews: exercise therapy reduces recurrent ankle sprain.