Move · Videos · Technique · 2 min

Four Ankle Strengthening Moves With a Band

Four Ankle Strengthening Moves With a Band — video by Jacksonville Orthopaedic Institute Play · 2:21

Video by Jacksonville Orthopaedic Institute on YouTube · Open on YouTube

An orthopaedic rehab team demonstrates seated band exercises that move the ankle up, down, in and out, a common starting point in physio programmes for ankle strength and stability.

  • 2 min
  • Beginner
  • Low impact (no jumping)
  • resistance band
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Step by step 4

Tap a time to watch that step in the video.

  1. Dorsiflexion, two sets of 10: band looped over the foot and anchored; pull the foot towards you, then slowly back. 0:11
  2. Eversion, two sets of 10: band round the outside of the other foot; turn the foot out, then slowly back in. 0:43
  3. Inversion, two sets of 10: cross the other foot over to anchor the band; turn the foot in from the ankle, slowly. 1:16
  4. Plantar flexion, two sets of 10: hold the band towards you, push the foot away, then let it back slowly. 1:52

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Move slowly against the band and control the return
  • Keep the movement at the ankle, not the knee or hip
  • Two sets of ten for each direction

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Ankles & feet takes loadband dorsiflexion, eversion, inversion, pointing

Easier option from the coach: Seated on a table; someone can hold the band instead of anchoring it

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Jacksonville Orthopaedic Institute; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety