6.0K
KO4 ways to train ankle inversion/eversion
From general -> specific
#PerformHQ #PerformSouth #PerformNorth #PerformAthlete #Ankle
@komatsuaa
#Eversion
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12.4K
LEAnkle Eversion is an important joint function for improving ankle range of motion. We use this set up as a first step in helping students improve ankle tilt and ankle dorsiflexion.
Save this post for your next ankle/lower body day!
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#learnmobility#movewithoutdoubt #functionalrangesystems #ankle #toes #anklesprain #bulletproofankles # dorsiflexion #footexercises #anklemobility #footstrength #feet #toemobity #eccentrics #strength #mobilityexercises #ankleexercises#movement #thefootcollective #strongfeet #barefoot
@learnmobility
4.2K
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
415.0K
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
20.6K
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
94.8K
KRit’s been a while since I’ve shown this one! it’s a good one!👍🏻
Reasons you might try a Peroneal Nerve Glide:
- Ankle pain
- Dorsiflexion/eversion issues
- Ankle weakness/stability issues
- Ankle sensory issues on the front/outside of the lower leg and top of the foot
- Lateral knee, head of fibula tightness/pain
1. Curl your toes
2. Point your foot forwards (plantar flex)
3. Point your foot in
4. Straighten your knee
5. Inwardly rotate your hip
6. Move your leg inward (optional)
7. Lean forwards
hope this helps you out!👊🏻
👉🏻Join our FREE Cranial Nerve Masterclass introducing you to the neurology of movement and the role your cranial nerves play in balancing muscle tone, restoring posture, and reducing pain.
👉🏻We will be live on Tuesday, February 17th at 1pm EST and a replay will be available for all who sign up. (Link in bio)
Hope to see you! 🤓
@kruseelite
23.2K
DRThis is how I teach resisted ankle eversion. This targets the peroneus longus and brevis.
I’m not affiliated with this company in any way but I know yall are going to ask. The band is from @pjfperformance and it’s awesome.
@dr.schutza.pt
379.1K
DRWhen a runner can’t control pronation, the foot will compensate because pronation is a necessity during mid stance of gait. In some cases you can have pain on the inside of the ankle or even outside of ankle depending how the body compensates
Over pronation is really just eversion of the foot, not true pronation. Over time this can even cause a bunion
Over pronation doesn’t mean you’re going to have foot or ankle pain but it can contribute. If you are having pain, I recommend going through the Foot and Ankle Rehab Program for running specific rehab exercises to improve your biomechanics
If you’re in Richmond, Virginia, I’d love to work with you in person through a gait analysis and full body assessment with @gritphysicaltherapy
@dr.lisa.dpt
29.5K
BOEversion Sprain?
Ankle sprains are almost always inversion related when someone “rolls” their ankle.
Eversion sprains are a thing too, but we hardly ever see them.
It’s probably due to most people having a tendency to supinate their foot as their default position, leaning into the outside of it and not utilizing the big toe and arch enough.
Nonetheless, injury occurs when demands exceed capacity and this is a brutal example of ego lifting gone wrong. ☠️
#BodyBUILDINGnotBodyBreaking
@bodybuildingnotbodybreaking
21.4K
SWAnkle & Foot Stuff: Eversion 3/3,
Most people find themselves in a default supinated position, basically where they have a tendency of leaning into the outside of their foot. This is also why people generally struggle with internal rotation of the hip more than external; the foot’s tendency over time essentially shapes the hip.
Addressing this tendency involves doing movements that promote the opposite, pronation of the foot and eversion of the ankle. The slant board calf raise does pretty good job at creating that environment.
Having the board positioned this way promotes both pressure through the big toe and inner foot, allowing you to train tissue that probably doesn’t get called into action all that often.
This can be done as repetitions to accumulate time under tension or as an extended isometric. Sometimes the depth of the board, the material of the board and whether you have shoes, socks or are barefoot, all are factors in how comfortable this is for the individual.
You can find the whole workout on the BodyBUILDING, not BodyBreaking Youtube channel and more about what we do in our Skool community where we have an extensive exercise library, programs, concepts videos and exclusive training footage.
Comment “Skool” and I’ll send over a free invite. 🫡
#BodyBUILDINGnotBodyBreaking
#RedefiningThePractice
#BrawnMeetsBrain
@swolesam
35.5K
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
15.4K
LOAdd this spicy little up and down movement to your classic eversion drill! The best cue, lead with your big toe on the way down and pinky toe on the way up. It really helps hold the eversion during the movement! Enjoy!
@loadedmanualtherapy
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