The ankle inversion hold is an isometric strengthening exercise that targets the muscles on the inside of the ankle. It is commonly used in ankle sprain rehabilitation to improve stability, restore strength and reduce the risk of re-injury. This exercise is particularly useful in the early to mid stages of rehab when controlled loading is required.
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How to perform the ankle inversion hold:
- Lie on your back with your legs extended and a resistance band looped around your forefoot.
- Anchor the band to the opposite side so it pulls your foot outwards.
- Slowly turn your foot inwards against the resistance of the band.
- Hold this position without moving.
- Maintain a steady contraction for 10–30 seconds, then relax.
- Repeat for the required number of repetitions.
Key points
- Keep the movement controlled at all times
- Do not allow the foot to move out of position
- You should feel the muscles working on the inside of the ankle
- Avoid pain — the exercise should feel controlled, not forced
This exercise forms part of a structured ankle sprain rehabilitation programme and helps build strength before progressing to more dynamic ankle exercises.
