Band 4 Way Ankle

How to perform it

Step-by-step instructions

1. 01Sit with one leg supported and loop a light resistance band around the forefoot, anchoring or holding it so it opposes the first ankle movement.
2. 02Stabilize the shin and perform plantar flexion, dorsiflexion, inversion, and eversion in sequence, repositioning the band so it resists each direction.
3. 03Move only at the ankle, keeping the knee and hip still and using a smooth range rather than allowing the band to pull the foot.
4. 04Pause briefly at the end of each repetition, then return slowly to neutral while maintaining band tension and avoiding pain.
5. 05Completing the prescribed repetitions in all four directions counts as one set; repeat the set on the other ankle.