This is Jamie Glick. I'm here to talk about how to strengthen the extrinsic muscles of the foot. The foot and ankle support the entire leg and strengthening them will help build your solid base so that you can perform all your activities and sports without risk of injury. Many times after an injury, specifically a sprained ankle, the extrinsic muscles of the foot become very weak very fast. So, it's important to help get that muscles around the ankle strengthened to prevent that ankle from becoming weak and the foot from becoming weak, and getting yourself re-injured. A simple but important piece of exercise equipment you can use to help strengthen the foot and ankle is an exercise band. So, this way we're going to show this ankle inversion. So, you're going to tie the band around an immovable object, like a leg of a chair or a table. The other end of the band loops around the front of your foot. You're going to keep your heel on the ground and this has to be done very slowly because the ankle doesn't move very far. You're going to turn that ankle all the way and then all the way out and repeat that two sets of 10. After that, you're going to turn your chair the other way, leave the band where it is and then you're going to go the opposite way into what they call ankle aversion. So, you're going to move the ankle now all the way out, which is not too far, and then all the way back in as far as it can go. The third direction is called dorsi flexion. This one you're going to need a partner for. You have a partner hold the band while you're sitting at the edge of a chair or at the edge of a bed and then you're going to pull that ankle up toward you as far as it can go. Again, repeat two sets of 10, extra slow because the ankle doesn't move very far. You want to take advantage of the slowness of the movement so you get the maximum amount out of the exercise.