An Isometric Exercise For The Ankle

Isometric exercise for the ankles is an ideal to utilize for recovery from injury and improving the muscular endurance of the muscles surrounding your ankle. Isometric exercise is the prevention of movement against a resistance, and the smaller muscles and ligaments that surround and support the ankle are particularly receptive to this type of training. Three basic isometric movements can be performed --- all of which are best performed with a partner; however, you can utilize a cable tower or exercise bands if a partner is not available. If using these exercises for injury recovery, consult with your doctor to ensure they are safe for you.

Eversion

The foot eversion exercise targets the muscles and ligaments responsible for twisting your foot outward. To perform the foot eversion exercise for your right foot, have your partner gently push and rotate your foot to the left. As your partner gives resistance, actively try to turn out or evert your foot. Hold this position for 15 seconds and relax. Repeat for the same amount of time on your left foot. Your foot should remain in a neutral position, and your partner should adjust how hard he pushes on your foot as it becomes fatigued.

Inversion

Foot inversion is the opposite movement of foot eversion and targets the muscles and ligaments of the foot that are responsible for twisting your foot inward. To perform the isometric foot inversion exercise for your right foot, have your partner put his hand on the left side of your right foot. Your partner should gently try to rotate your foot outward. As your partner pushes outward, rotate your foot inward to resist your partner's movement. Hold for 15 seconds and then repeat on our left foot. Again, your partner should adjust how hard he is pushing to accommodate for your strength and fatigue levels.

Anterior Tibialis Resistance

The anterior tibialis isometric hold works the anterior tibialis muscle located on the front part of your lower leg. Lay with your back flat on a table or bench so that your ankles hang over the edge of the table or bench. Your partner should grab the front part of your feet and gently pull the front of your feet away from your body. As your partner pulls down, you will resist by trying to draw the fronts of your feet toward your body. Hold this position for 30 seconds.

Benefits

The primary benefits of these exercises are that they improve recovery from injury without risking further injury. This is due mainly to the lack of movement at your ankle joint even though the muscles are contracting. This improves blood flow to the area so nutrients can be shuttled in and waste products shuttled out.

The other key benefit from this type of exercise is the improved muscular endurance of the small muscles and ligaments of the ankles. This type of endurance is crucial in the prevention and reduction of severity of ankle sprains. Being able to better dynamically stabilize and control the ankle under fatigued conditions is crucial for the prevention of an ankle sprain, and these exercises address this need.