Abduction exercises, also referred to as an ankle eversions, are designed to help you strengthen the muscles in your ankles and improve range of motion. Standing abduction exercises are designed to strengthen your hips and quadriceps muscles in addition to your ankle muscles. Particularly if you have suffered an injury in your ankles or lower legs, you should consult a doctor before adding such exercises to your regimen.
Standing Resistance Band Abduction
This standing ankle abduction will strengthen your ankle while improving range of motion in your hips. Tie one end of a resistance band to a static object on the ground. From here, wrap the other end of the band around your right ankle, with your body positioned in such a way that the static portion of the band is on your left. From here, extend your ankle and leg out and to the right of your body. Continue to extend until you feel a stretch in your ankle and hip, holding for five seconds before lowering down. Repeat 10 times with each foot or until fatigued.
Standing Isometric Abduction
This standing abduction exercise will help you strengthen and isolate the muscles in your foot and ankle. Stand in a doorway with the outside of your right foot flush against the doorway. With your left knee slightly bent and left foot angled away from the door for added support, push against the doorway with the outside portion of your foot. Firmly push into the wall, holding for 10 seconds before relaxing. Repeat with both legs until fatigued.
Standing Chair Abduction
This exercise will strengthen your ankle while also stretching your hamstring and quadriceps. Place a chair a foot or two in front of you with the back of the chair to your right. Place the back of your left ankle directly on the chair with your knee slightly bent. Attach one end of a resistance band to the back of the chair, wrapping your left ankle into the other end of the resistance band. From here, rotate your ankle to the left side 10 times, balancing on your right leg as you do so. Repeat with both legs to complete your exercise.
Reverse Isometric Abduction Exercise
This ankle exercise will help strengthen your ankle muscles as well as improve frontal range of motion in your ankle. Place the outside of your left foot directly against a doorway. From this position, lift up onto the toes of your left foot. Once in this extended position, push the outside of your left foot against the doorway, holding for 10 seconds before relaxing. Repeat with your right ankle, alternating between the two until you are fatigued.
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