An inversion ankle exercise helps strengthen the muscles on the outside of your ankle, improving stability and range of motion. Here's how to perform one using a towel:
Towel Slide Inversion Exercise
This exercise uses a towel to provide resistance and assistance.
- Starting Position: Sit in a chair with your feet flat on the floor. Place a towel on the floor in front of you.
- Foot Placement: Lift the foot you want to exercise and turn it inward (inversion). Place the outside edge of your foot on the towel.
- Slide Outward: Keeping your foot inverted, slowly slide the towel outward by pressing your foot against it. Use controlled movements.
- Repetition: Repeat this sliding motion until you've moved the towel its entire length.
- Reverse Direction: Stretch the towel out on the other side of your foot.
- Slide Inward: Now, keeping your foot inverted, slide the towel inward.
- Repeat: Repeat the inward sliding motion until you've moved the towel its entire length.
- Sets and Reps: Aim for 2-3 sets of 10-15 repetitions, or as directed by your physical therapist or healthcare provider.
Important Considerations:
- Pain: Stop immediately if you feel any sharp or increased pain. Mild discomfort is normal as you build strength.
- Consult a Professional: If you have recently injured your ankle or have persistent pain, consult with a physical therapist or doctor before starting this or any new exercise. They can provide personalized guidance and ensure you are performing the exercise correctly.
- Progression: As the exercise becomes easier, you can increase the resistance by using a thicker towel or adding a small weight to the outside of your foot (under the guidance of a healthcare professional).
- Consistency: Performing this exercise regularly, along with other ankle exercises, will help improve your ankle strength and stability.
