Ankle eversion exercises must be included in the rehabilitation of sprains, strains and fractures that occur along the outer or lateral border of your lower leg to your toes. Demanding activities such as tennis, basketball and dance increase the likelihood you will injure the outside of your leg or foot. If you are not recovering from injury to this area, do ankle eversion exercises to strengthen the lateral surface of your leg, thus decreasing your risk of injury.
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Eversion exercises for your ankles strengthen the peroneal muscles lying directly along the outer sides of your lower legs. This muscle is quickly called into play as you react to correct your footing and balance yourself when you step on a rock, for example. The stronger your peroneal muscles are, the more likely you will catch your balance. Ankle eversion exercises will also help you regain your ankle strength if your peroneal retinaculum ruptures; this ligament may snap when your peroneal muscles abruptly contract or if you lose your step and fall on the outer side of your foot. Complete three sets of 15 reps per eversion exercise on three alternating days of the week to strengthen the tissues on the lateral border of your leg.
Towel Slides
Towel slides are easy to do while sitting on a chair and keeping your knees at nearly 90 degrees. Use a very long towel or a small blanket to do this exercise so you can complete 15 repetitions without having to reposition the cloth. This exercise should be done without wearing any shoes so your ankle has the greatest range of motion. If you are working on your right ankle, spread the towel out toward your left side, placing the short end underneath the toes of your right foot. Do not step on the towel with the heels of your right foot. Turn the bottom of your right foot so it is facing toward the left then pull the towel, rotating the bottom of your foot down and to the right while keeping your heel in the same spot.
Marble Pick-Ups
Marble pickups, which might be considered more fun than towel slides, engage your extensor digitorum muscle. This muscle lies on the lateral border of your lower legs and feet, everting your feet and extending your toes. Sit with your knees at 90 degrees and place a marble just to the left of the toes of your right foot. Keeping your heel in place, rotate your toes to the left to pick up the marble, and then evert your foot to the right. Extend the toes of your right foot to release the marble. Grasp the marble with your toes again and rotate inward or invert your foot, releasing the marble.
Isometric Wall Pushes
This exercise may be done standing up or sitting down adjacent to a wall. Your right foot should be immediately up against the base of the wall. Contract your peroneal muscles to push the lateral border of foot into the wall, holding the contraction for five seconds. Relax for two seconds and then repeat for nine more reps.
References
- "Examination of Musculoskeletal Injuries"; Sandra Shultz, Ph.D., Peggy Houglum, Ph.D., and David Perrin, Ph.D.; 2005
- "Therapeutic Exercise for Musculoskeletal Injuries"; Peggy Houglum, Ph.D.; 2005
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