Ankle abduction refers to the movement your ankle makes as it bends away from your body, which is also referred to as ankle eversion. Maintaining strong medial ankle muscles and joints can help prevent eversion ankle sprains and other painful medial ankle injuries to your joints and tendons. Consult your doctor if you experience any intense or sharp pain throughout exercise.
Windshield Wiper
The windshield wiper exercise is an ankle exercise that stretches the muscles and tendons involved in lateral ankle flexion and extension. Sit on a chair with your feet flat on the floor. Rotate your left foot to the left until you feel muscle tension. Hold this position briefly. Return to starting position and rotate your foot to the right until you feel muscle tension. Hold this position briefly, return to starting position and repeat with your right foot. Do two sets of 10 to 15 repetitions, two to three times daily.
Exercise Band Eversion
The exercise band eversion exercises uses a resistance band to add resistance to your medial ankle muscles. Sit with your legs straight out and in front of your body. Tie one end of a resistance band around the forefront of your left foot and the other to a heavy object such as a table leg. Extend your left foot to the left, pulling on the resistance band until you feel muscle tension. Hold this position briefly, return to starting position, and repeat on the opposite leg. Keep your leg straight throughout the exercise and perform two to three sets of 10 to 15 repetitions throughout the day.
Lateral Step
The lateral step exercise uses your body weight to add resistance to your ankle muscles. Place a rolled up towel on the ground and stand up straight with both feet to the left side of the towel. Step over the towel with your right foot and then with your left foot, keeping your left leg raised while balancing on your right foot. Hold this position for five to 10 seconds, return to starting position, and repeat for the right side. Perform two sets of 10 to 15 repetitions throughout the day.
Isometric Opposition
The isometric opposition exercise stretches your medial ankle muscles as you assume a seated position. Sit on a chair with your feet together and flat on the floor. Press the inside of your left foot into the inside of your right foot and hold this position briefly. Place your left heel on top of the forefront of your right foot and push your left heel into your right foot. Simultaneously, turn your left foot outward until you feel muscle tension and hold this position briefly. Return to starting position, repeat with the opposite foot and do two sets of 10 to 15 repetitions throughout the day.
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