Foot Eversion with Theratube
This exercise uses an exercise band or tube to strengthen the peroneal muscles, which is a group of muscles on the outside of the foot. They help control the position of the foot. Strong, well-functioning peroneal are very important for foot stability and will help minimize the risk for ankle sprains.
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Stand on the theratube, then wrap it around your feet, finishing by placing it around the big toe. You should have some tension in the band to begin with.
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Curl the bottom of your feet away from each other as far as comfortable
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Slowly return them both to the original starting position
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Avoid any movement occurring from the knee or the hip. Learn to isolate the foot muscles.
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Your osteopath will outline the number of sets and reps which is appropriate for you.
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Minimizing the range of movement with this exercise will create less joint irritation.
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Ensure your anchor point is secure.
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Choose a band which suits your strength level. Use a band that is long enough – do not overstretch a band.
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Ensure your exercise band is of good quality and has no signs of wear. Exercise bands don’t last forever.
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A band letting go could fling back towards you and cause injury. This is not likely if you follow the previous steps above.​
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