Ankle supination refers to three different movements of the ankles: ankle inversion, adduction and plantarflexion. Ankle inversion rotates your feet outwards toward the little toe. Ankle adduction twists your feet to turn your toes inwards. Plantarflexion is flexing your feet down so you point your toes.
Ankle Plantarflexion vs. Resistance Band
Performing ankle plantarflexion against the resistance of an exercise band is one way to strengthen your ankle with an ankle supination exercise. The ankle plantarflexion vs. resistance band exercise is a seated exercise done on the floor. Wrap a resistance band under the ball of your left foot with your leg straight. Bend your right knee and put the sole of your right foot against your left inner thigh. Drop your right leg to the floor. Sit up straight and hold the ends of the bands in your hands with your elbows bent into your sides. Next, keep your right heel on the floor and push forward with the ball of your right foot to plantarflex your ankle. Flex your foot back toward your shin. Do the desired number of repetitions and then wrap the band around your left foot to do a set with your left ankle.
Ankle Inversion vs. Resistance Band
The ankle inversion vs. resistance band exercise works your ankles in a similar manner as the ankle plantarflexion exercise. The difference is that instead of pointing your toes to plantarflex your foot against the band, you rotate your foot against the band to invert the ankle. To do the ankle inversion exercise, sit on the floor with the band secured to a stationary object on the floor, such as a table leg. Wrap the other end around the ball of your foot a couple of times and tie it. Sit so that the outside of your foot is parallel to the table with your leg straight. Bend your opposite knee and place it on the floor as described in the plantarflexion exercise. Begin with your foot pointing toward the ceiling and the knot of the band on top of the foot. Next, turn your foot away from the band so that the bottom of your foot points in the direction of your other leg. Turn your foot back to the starting position. Repeat on the other leg.
Ankle Adduction vs. Resistance Band
The ankle adduction exercise strengthens your ankles in the third way that classifies as ankle supination. Assume the same seated position with the band as described for the ankle inversion exercise. Begin with either foot. Once seated, flex your foot to point your toes toward the ceiling. Instead of rotating your entire foot inwards, turn your toes inwards against the resistance of the band. If you are using your right foot, point your toes as far to the right as you can while keeping sole of your foot facing away from you. Your heel will point to the left as your toes go right. This is ankle adduction. Repeat with the other foot.
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