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Entry level strengthening for the muscles that evert the ankle; namely the peroneal group. Used for acute rehab stage for ankle sprains and tendon injuries.
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Place the front of your foot so the outside of the foot is against a hard object like a pole, door frame or sofa. Gently push outwards with the front of the foot (not the heel) so you activate the muscles on the outside of your calf but don't move your knee or leg outwards. Increase the pressure but don't go into pain. Aim to do static (isometric) holds starting at 10sec and progressing to 30sec holds.
Special Notes
Point your toes so your foot is in slight plantar flexion which will create less work through the tibialis anterior and more to the peroneal muscle group.
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