The Ankle 4-Way with Resistive Band features 4 different moves to assist relieve ankle pain: eversion, inversion, plantarflexion and dorsiflexion. Watch more Ask Doctor Jo videos featuring full routines for common injuries and syndromes at
To perform the ankle 4-way with a resistive band:
Eversion –
1. Together with your legs out in front of you, place a roll just below your ankle so your heel can move freely. Wrap a resistive band across the ball of your foot with the knot on the within, after which anchor it around the opposite foot.
2. Keeping the leg straight, and only moving on the ankle, pull outward along with your foot, and control it back in.
Inversion –
1. Together with your legs out in front of you, cross the leg of the ankle to wish to exercise over the opposite leg. Put the band across the ball of your foot with the knot on the skin, and anchor the opposite end around the opposite foot.
2. Keeping the leg straight, and only moving on the ankle, pull outward away from the opposite foot, and control it back in.
Plantarflexion –
1. Together with your legs out in front of you, place a roll just below your ankle so your heel can move freely.
2. Attempting to keep your leg straight, push your foot down like you’re pushing on a peddle, after which back up.
Dorsiflexion –
1. Together with your legs out in front of you, place a roll just below your ankle so your heel can move freely. Place a resistive band across the top a part of your foot, and anchor the band around something in front of your foot.
2. Keeping your leg straight, pull your toes up towards your head. Control the band back down.
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Doctor Jo is a Doctor of Physical Therapy.
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Ankle 4-Way with Resistive Band:
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