Exercises / Leg & ankle
Resisted eversion (band)
- Strength
- Leg & ankle
- Elastic band
Turning the sole outward against a band to strengthen the fibularis muscles.
Also called band eversion, peroneal strengthening, fibularis strengthening.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.
Start: Sitting, leg supported
Steps
- Sit with the leg straight; loop a band around the forefoot anchored to the inside.
- Turn the sole of the foot outward and up against the band.
- Return slowly.
Cues
- Movement at the ankle, not the hip
Common mistakes
- Rotating the leg
- Moving too fast
Used for
- Lateral ankle sprain
- Chronic ankle instability
Evidence (1)
Harder
References (3)
- Martin RL, Davenport TE, Fraser JJ, et al. J Orthop Sports Phys Ther. 2021;51(4):CPG1-CPG80. Ankle stability and movement coordination impairments: lateral ankle ligament sprains revision 2021
- Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.
- Doherty C, Bleakley C, Delahunt E, Holden S. Br J Sports Med. 2017;51(2):113-125. Treatment and prevention of acute and recurrent ankle sprain: an overview of systematic reviews with meta-analysis