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KO4 ways to train ankle inversion/eversion
From general -> specific
#PerformHQ #PerformSouth #PerformNorth #PerformAthlete #Ankle
@komatsuaa
#Inversion Eversion
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30Трендовые Reels
(12)
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
7.8K
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
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
633.0K
STDonnie Thompson with the 1 minute inversion breakdown (aka spinal traction). Letting gravity do all the work to stretch, decompress, and take a load off.
You can do these with gravity boots, inversion tables, and thick bands. The @spudincstraps Big Ray strap setup is a favorite for the banded variation.
@the_fatapillar @jujimufu #flexibility #mobility #inversiontherapy #spinaltraction #stretchingexercises
@stretchstrongapp
95.7K
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
3.0K
THBanded inversion and eversion exercises get a bad rap because they’re very easy to underload!
That doesn’t mean they aren’t useful, especially in the early stage of rehabilitation when people need to regain control of these movements, build some foundational strength and reduce muscle tremor, often found during eccentric movements.
That’s why I use power bands, because of their high level of resistance and ability to make the exercise heavier by simply putting more tension through the band.
Below are the sets / reps ranges I commonly use:
🤸♀️ Regaining Movement - e.g. post immobilisation
🏋️♀️ 2 sets of 10-15 - focus on slow movement. Band at the max tolerable tension, but may go lighter to encourage control
📆 1-2 x p/day
🤸♀️ Starting to Build “Strength” (moderate weight / hypertrophy)
🏋️♀️ 2-3 sets of 10-12 - band at sufficient tension to reach this set / rep range with 2 reps in reserve
📆 2-3 x p/week
🤸♀️ High Intensity Strength
🏋️♀️ 3-4 sets of 5-8 reps - band at sufficient tension to reach this set / rep range with 2 reps in reserve
📆 2-3 x p/week
🤸♀️ Isometric Strength - consider in tendinopathy to increase tendon strain, tenosynovitis to reduce sheath irritation or increase strength / tolerance in a specific position e.g. max inversion or eversion range
🏋️♀️ 3 sets - 30-45 sec hold (moderate tension)
🏋️♀️ 4-5 sets - 20-30 sec hold (high tension)
🏋️♀️ 5-6 sets - 15-20 sec hold (very high tension)
📆 2-3 x p/week
#footstrength #footexercise #footrehab #anklerehab #ankleexercises #anklesprain #lateralanklesprain #tendinopathy #sportspodiatry #sportspodiatrist #sportsphysio #physio #footandankle
@therehabpodiatrist
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
14.4K
KIFRS Instructor @getchimpy
Ellicott City, Maryland
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.
@kinstretch
18.1K
KEHave I convinced you to get an inversion table yet? 3 minutes of decompression a day, the tension release is glorious. I’ll link my exact table in stories - it’s just Amazon 🙌🏽
@kendralley
254.2K
DRTibialis raises with ankle eversion/inversion = a small tweak that makes a massive difference.
If you’ve been dealing with shin splints, cranky knees, or unstable ankles — this is your new best friend.
Start with 2–3 sets of 10–15 reps, 3–4x/week, and thank me later 👣
Save this for your next warm-up if your lower legs need some love.
@dreamchaserr.__
1.1M
DRThese are MONEY 💸🤑
Get into that transverse plane, your body will thank you 🤝
This is one of those exercises you just walk away from and say “damn that feels good on my body”‼️ Try it to believe it!
Practice stretching into the side glute as much as possible as you bring your torso over that hip, then explode out of it, rotating from your obliques, lateral quad glute max and medius. 🍑
But really, this is a great full body rotational exercise to throw into your workouts or conditioning. 🏃♀️🏋️
Save, share, do ✅✅✅
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#rotationalpower #rotationaltraining #transverseplane #rotationalstrength #rotationworkouts #rotationalmovementtraining #bodyresilience #revitalizerecovery
@dr.jenny.pt
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