6.4K
KO4 ways to train ankle inversion/eversion
From general -> specific
#PerformHQ #PerformSouth #PerformNorth #PerformAthlete #Ankle
@komatsuaa
#Eversion Inversion
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4.6K
RAFoot shapes in Frontal Plane
A Simple Way to Understand Foot Inversion and Eversion
Inversion is when the sole of the foot turns inward, toward the other foot or the center of the body.
Eversion is when the sole turns outward, away from the center of the body.
Understanding Pronation and Supination (in Closed Chain)
When it comes to foot pronation and supination in a closed chain (like when your foot is on the ground), things get a bit more complex.
To allow the arch of the foot to lengthen or lower during pronation, and to shorten or lift during supination, the rearfoot and forefoot need act and move move in opposite directions.
For example, to access pronation in the frontal plane:
The rearfoot must evert (you can think of it as your heel is “collapsing” inward slightly,the bottom of your heel is still on the ground — it’s just tilted so the outer edge lifts a bit.
The forefoot must invert (is when the front part of your foot (the ball of the foot and toes) tilts inward, toward the other foot.
Importantly, the lateral heel and 5th metatarsal head (the outside ball of the foot) should stay in contact with the ground.
To access supination, the opposite needs to happen:
The rearfoot inverts and the forefoot everts, creating a lifting of the arch.
This coordination between different parts of the foot was one of the hardest concepts for me to grasp when I first started learning about foot mechanics — so I hope a visual alongside this explanation will help make it clearer!
To learn more about the foot click the link in BIO or DM me for more info
#footpronation #footsupination #footexercises #footmotion #footmobility
@rali_fitnesscoach
22.4K
AISoleMate Ankle Routine
Here are my go-to ankle strengthening exercises with SoleMate!
👣 Tibia Raises
👣 Calf Raises
👣 Ankle Eversion
👣 Ankle Inversion
👣 Ankle Stability
#solemate #thefootcollective #ankletraining
@ai526ai
18.1K
CAStronger Feet Starts Here ‼️
Try these 5 exercises to help you improve calf, ankle and foot strength.
•Eversion
•Inversion
•Calf raises
•Toe presses
•Foot articulation
These exercises can help develop stronger, more responsive feet—leading to better jumps, cleaner pirouettes, and stronger overall technique. They also build ankle strength and stability, which can improve landing mechanics and help reduce the risk of common dance-related injuries.
#balletbase #balletcoach
@camillebracher
47.2K
DRIf you have weak ankles these four movements are for you!
1) banded inversion
2) banded eversion
3) banded marching
4) single leg calf raise
These, you can do daily!
Try it out and see how you feel!
Take care, God Bless!
@dr.schutza.pt
373.9K
THAnkle Exercises you need during rehab✅
-
Save For Later & Share with a friend❤️
Using a resistance band helps improve flexibility, increase mobility, and strengthen stabilizing muscles, aiding in a quicker and more effective recovery
Workout details👇
1. Eversion
2. Plantar Flexion
3. Inversion
4. Dorsiflexion
-
Number of repetitions and rest time depends on your level of rehabilitation
-
#ankleinjury #anklerehab #twinsparis6
#anklebreaker #injurypreventiontraining #viral #instafit #preventioninjuries
@theparistwins_
15.9K
BOPraxis Einblicke
Beschwerden im Mittelfuß beim Laufen.
In der Untersuchung zeigt sich:
👉 eingeschränkte Eversion im Fuß
Das Problem:
Wenn diese Bewegung fehlt, kann der Fuß den Impact beim Laufen schlechter abfedern
→ die Belastung geht direkt in die Strukturen
In der Behandlung:
✔ Blockaden manualtherapeutisch gelöst
✔ gezielte Übungen für Inversion & Eversion
Denn genau diese Bewegungen entscheiden darüber,
wie gut dein Fuß Belastung aufnehmen und weitergeben kann.
Nicht nur da behandeln, wo es weh tut.
Sondern da, wo die Bewegung verloren gegangen ist.
#mittelfußschmerzen #laufenohneschmerz #sprunggelenk #runningtips #bodycomfortphysio
@bodycomfortphysio
8.0K
LEBuild Great Ankles 3/3
Comment Ultimate to get 15% off our ultimate ankles class pack and build unbreakable 🦶🏼
Eversion balances what inversion starts.
It helps the ankle tilt outward, which improves dorsiflexion mechanics, the motion everyone wants more of.
Stronger eversion means better shock absorption, smoother gait, and healthier joints when moving in linear directions like sprinting or walking.
Drills: As a general recommendation practice these for 2 minutes with various intensities .
1️⃣ Eversion Isometrics
2️⃣ Loaded Eversion CARs
3️⃣ Eccentric Calf Raise (Eversion Bias)
Train both sides of the joint, and dorsiflexion can often take care of itself.
@learnmobility
95.8K
INFriday question 🙋♀️
A. Eversion
B. Inversion
The band set up here is helping to encourage the maintenance of a certain calcaneal / heel motion, which helps to slow down the transition into another calcaneal motion as the ankle plantar flexes
Let us know what you think below 👇
@integratedkineticneurology
169.1K
TAWeak ankles aren’t just an ankle problem — they’re behind bad knees, chronic injuries, and lost independence as you age.
This 11-minute routine fixes it with 3 exercises: banded plantar flexion, inversion/eversion tib raises, and heel float split squats.
No fluff. Just the work your ankles have been missing.
Comment LONGEVITY below and I’ll send you the full 12-week routine — free for 30 days. #ankles #anklesprain
@tailoredfitpt
3.5K
DOInversion và eversion không chỉ là “bài tập cổ chân”.
👉 Đây là cách bạn học kiểm soát lực ngay từ bàn chân.
🔄 Eversion (bàn chân xoay ra ngoài)
• Giúp bàn chân thích nghi với mặt đất
• Tăng khả năng hấp thụ lực (pronation)
• Phân bổ lực đều hơn
👉 Nếu thiếu kiểm soát eversion:
• Bàn chân trở nên quá cứng
• Hấp thụ lực kém
• Achilles và gan bàn chân phải chịu tải nhiều hơn
🔁 Inversion (tạo vòm, xoay vào trong)
• Giúp bàn chân trở nên vững và “cứng” hơn khi đẩy
• Hỗ trợ giai đoạn supination (push-off)
• Truyền lực hiệu quả lên trên
👉 Nếu thiếu kiểm soát inversion:
• Mất độ ổn định khi đẩy
• Thất thoát lực
• Achilles phải làm việc nhiều hơn để bù lại
⚖️ Điều quan trọng nhất: kiểm soát giữa 2 trạng thái
👉 Eversion → Inversion
Nếu bạn không kiểm soát được chuyển động này:
• Lực không được phân bổ hợp lý
• Gân Achilles bị quá tải
• Bàn chân dễ đau và mất ổn định
👉 Bàn chân không “yếu”
👉 Nó chỉ chưa biết cách kiểm soát chuyển động
Giáo án mới của tụi mình 'Độ Cẳng Chân' đã ra mắt và đang giúp nhiều người với vấn đề bàn chân, cổ chân và gân gót achilles.
💬 Comment “PDF” để nhận tài liệu 1 trang về cách tập bàn chân hoặc để tụi mình hỗ trợ tư vấn tình trạng của bạn 👇
Tập online cùng chúng tôi: www.skool.com/dokhopclub
@dokhopnhe
134.0K
FL❤️🩹 Unsicher auf unebenem Boden und Angst vor Umknicken?
Dann fehlt dir Kontrolle im Sprunggelenk.
Und genau das führt zu:
➡️ Umknicken
➡️ schlechter Kraftübertragung
➡️ Schmerzen im Fuß, Knie oder sogar in der Hüfte
Denn dein Sprunggelenk muss in alle Richtungen stabilisieren, nicht nur hoch und runter.
👉 Dorsalflexion
👉 Plantarflexion
👉 Inversion
👉 Eversion
Wenn du das nicht trainierst, fehlt dir Kontrolle im entscheidenden Moment → Verletzungsrisiko steigt.
👉 Die Lösung: alle Bewegungsrichtungen gezielt trainieren.
🔷 Mini-Routine (2–3x pro Woche)
1️⃣ Dorsalflexion Raises (Tibialis Anterior)
→ Fuß anheben gegen Wand
⏱️ 3×12–15 Wdh.
2️⃣ Wadenheben (Plantarflexion)
→ über Großzehenballen drücken
⏱️ 3×10–12 Wdh.
👉 langsame Exzentrik
3️⃣ Bent Knee Calf Raises (Soleus)
→ Knie gebeugt
⏱️ 3×10–12 Wdh.
4️⃣ Inversion mit Band
→ Fuß nach innen
⏱️ 3×12–15 Wdh.
5️⃣ Eversion mit Band
→ Fuß nach außen
⏱️ 3×12–15 Wdh.
6️⃣ Balance / Wobble Board
→ kontrollierte Mikro-Bewegungen
⏱️ 20–30 Sek. × 3
7️⃣ Single Leg Holds
→ Stabilität unter Last
⏱️ 20–30 Sek. × 3
📌 Warum das wirkt
✔️ verbessert neuromuskuläre Kontrolle¹
✔️ reduziert Umknick-Risiko signifikant²
✔️ stabilisiert die gesamte untere Kette³
👉 Stabiles Sprunggelenk = bessere Kraftübertragung + weniger Verletzungen + effizienteres Laufen
📌 Speichern und regelmäßig umsetzen
📤 Schick es jemandem, der ständig umknickt
➕ Folge mir für mehr Sportwissenschaft
📚 Studien
¹ McKeon & Hertel, 2008 (J Athl Train)
² Verhagen et al., 2004 (Am J Sports Med)
³ Gribble et al., 2016 (J Athl Train)
#laufen #sprunggelenk #anklestability #verletzungsprävention #sportwissenschaft
@florian.diesch
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Explore Eversion Inversion#inversion vs eversion#eversion and inversion#inversion and eversion#inversión#inversion y eversion de tobillo#inversión y eversión#eversión#ankle inversion and eversion