Eccentric ankle inversion is a strengthening exercise that targets the muscles on the inside of the ankle as they lengthen under load. It helps improve control and stability, which are important for supporting the ankle and reducing the risk of re-injury.
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This exercise is commonly used in the mid-stages of rehabilitation when controlled strengthening is required.
How to perform eccentric ankle inversion
- Sit with your leg extended in front of you.
- Loop a resistance band around the forefoot.
- Anchor the band so it pulls your foot outward.
- Use your other foot to help move the working foot inward.
- Slowly control the movement as your foot returns outward against the resistance.
- Keep the movement slow and controlled throughout.
- Repeat for the required number of repetitions.
Key points
- Focus on the slow return (eccentric phase)
- Keep the movement controlled at all times
- Do not let the foot move quickly
- Maintain good alignment of the ankle and foot
- Stop if the exercise causes pain
This exercise forms part of our ankle sprain rehabilitation programme, helping to build strength and control before progressing to more dynamic movements.
