calves·mobility

Ankle inversion / eversion (band)

Sit with one leg straight. Loop a resistance band around the forefoot. Anchor the band on the opposite side and pull the foot inward (inversion), then anchor it on the same side and push out (eversion). Reloads the lateral and medial ligaments that lose strength after an ankle sprain.

Secondary muscles

feet

Form cues

1Slow 2-sec contraction, 3-sec eccentric return — ligaments need slow tempo to remodel
210-15 reps each direction, both feet
3Increase band resistance only when current band feels light at rep 15

Common mistakes

Bouncing the band back fast — wastes the eccentric work that builds ligament strength
Using too heavy a band before week 4 of return-to-load

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