Theraband is a brand name of elastic exercise bands and tubing that are used for strength and resistance training. Exercises designed to strengthen the ankle joint are effective in reducing and eliminating injuries to the ankle and improving foot range of motion and stability. The use of Theraband tubing for ankle exercises is effective in allowing all directions of the ankle to move. It is lightweight, which can reduce injury while exercising.
Dorsiflexion
Dorsiflexion is when the foot is flexed, bringing the toes up toward the shin. Use the door attachment that comes with your Theraband and secure the Theraband in a doorway near the floor. Sitting on the floor with your legs out straight, place the Theraband around the top of your foot. Pull your toes up toward your shin, hold for a few seconds and slowly release. Repeat 10 to 15 times per foot.
Plantarflexion
Plantarflexion is when you point your toes. Sitting on the floor with your legs out straight, wrap the Theraband around the ball of your foot and hold both ends in your hands. Push your foot against the Theraband and point your toes. Hold for a few seconds and release. Complete 10 to 15 repetitions per foot.
Inversion/Eversion
Inversion is when you rotate your foot in toward the midline of your body. Eversion is when you rotate your foot out, away from your body. Using the door attachment, secure your Theraband in a doorway near the floor. Sit on the floor, facing sideways with the door, with your legs out straight. Wrap the Theraband around the foot closest to the door. Invert the foot toward your other leg, hold for a few seconds and release. Repeat 10 times. Now, wrap the Theraband around the foot furthest from the door. Move your foot away from the door to evert it and hold for a few seconds and release. Repeat 10 times. Turn your body the other direction to repeat on the other side.
References
- "Muscles: Testing and Function"; Kendall, McCreary and Provance; 1993
- Theraband Instruction Manual; 2006
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