6.4K
KO4 ways to train ankle inversion/eversion
From general -> specific
#PerformHQ #PerformSouth #PerformNorth #PerformAthlete #Ankle
@komatsuaa
#Inversion Eversion
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THAnkle Exercises you need during rehab✅
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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
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Number of repetitions and rest time depends on your level of rehabilitation
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#ankleinjury #anklerehab #twinsparis6
#anklebreaker #injurypreventiontraining #viral #instafit #preventioninjuries
@theparistwins_
521.7K
TAImproving your ankle mobility doesn’t have to be complicated. You need to focus on four areas: dorsiflexion, plantarflexion, eversion, and inversion. Perform the following routine 3x a week to expand those exact movements and train your ankle for longevity!
#ankle #anklemobility #longevity
@tailoredfitpt
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
46.5K
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
100.5K
SCMost athletes tape the ankle and get back to training. The instability stays.
These 9 exercises are the actual framework. From joint mobility and proprioception through to reactive loading and sport-specific power. Every one has a clinical reason for being in this sequence.
1. Weighted ankle dorsiflexion (talocrural mobility)
2. Single leg balance (joint position sense)
3. Banded calf raises, eversion bias (peroneal focus)
4. Banded ankle inversion (tibialis posterior strength)
5. Banded ankle eversion (peroneal activation)
6. Knee to wall pulses (end-range dorsiflexion)
7. Single leg pogos (reactive stiffness)
8. Single leg diagonal hops (multi-directional load)
9. Sled pushes (sport-specific force output)
This is the progression that standard rehab misses. Stability first, then load, then performance.
🔗Link in bio with FREE online assessment tool
#AnkleRehab #ChronicAnkleInstability #SportsPodiatry #AnkleStrength #returntosport
@scottrayment.podiatry
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
47.0K
PHThe ankle performs 4 primary movements:
✔️ Dorsiflexion
✔️ Plantar Flexion
✔️ Inversion
✔️ Eversion
These movements are essential for walking, running, jumping, and maintaining balance.
Restricted mobility or weakness in the ankle can increase the risk of sprains, pain, and instability.
👉 Improve ankle strength and flexibility with proper mobility and strengthening exercises.
Stay strong. Stay stable. Stay pain-free. 💪
#physiotherapy #viralreels #instagramreels #instagram #explore
@physio_carewellss
19.1K
AUA inversão gravitacional é uma prática que oferece uma série de benefícios para o corpo e a mente.
Além de aliviar a pressão na coluna vertebral, melhorar a circulação sanguínea, fortalecer os músculos do core, reduzir o estresse e a ansiedade, e melhorar a flexibilidade e a mobilidade, essa técnica também pode ajudar a melhorar a postura, reduzir dores nas costas e promover uma sensação geral de bem-estar.
#relaxar #inversão #descompressaocoluna
#auberi_augusto #ceilandia #aguasclaras
#cadeirante #idoso #brasilia #sudoeste #lagosul #vascodagama
@auberi_augusto
12.2K
PHSpecial test 16/30
Talar Tilt Test
1) Inversion Talar Tilt
Tests: CFL (main) ± ATFL
Procedure: Stabilize tibia, hold heel, then invert the calcaneus/talus.
Positive: Pain + excessive inversion tilt/laxity → CFL injury (± ATFL)
2) Eversion Talar Tilt
Tests: Deltoid ligament (medial ligament)
Procedure: Stabilize tibia, hold heel, then evert the calcaneus/talus.
Positive: Pain + excessive eversion tilt/laxity → Deltoid ligament injury
#ankleligamentinjury #physiotherapy #physiorehab #physioeducation #painrelief
@physio_dipsha
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
38.0K
NOAnkle Resistance Band Drills
A simple plan to build ankle strength, control, and resilience.
Workout:
• Resisted Eversion — 4×12 / side
• Resisted Inversion — 4×12 / side
• Resisted Dorsiflexion — 4×10 / side
Focus on slow, controlled reps.
Strong ankles = better stability, cleaner mechanics, fewer injuries.
Save this for warm-ups or rehab days 👇
#anklerehab #anklestrength #resistancebands
@novikovstrength
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