Foot Inversion with Theraband

 

This exercise strengthens the tibialis posterior muscle which is an important muscle for foot stability. Tibialis posterior support the arch of your foot.

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1. Secure the theratube onto your foot so it doesn’t slip

2. Tie the other end of the band into the door. The angle from your foot to the door should be 45 degrees back towards you and to the side

3. Begin the exercise by curling the bottom of your foot to face away from the direction the band is coming from. This movement is foot inversion

4. Slow bring the foot back into the other direction. This movement is foot eversion

5. 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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• There are many variations in the way you can secure the tube/band.

• Minimizing the range of movement with this exercise will create less joint irritation.

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• Ensure your anchor point is secure.

• Choose a band which suits your strength level. Use a band that is long enough – do not overstretch a band.

• Ensure your exercise band is of good quality and has no signs of wear. Exercise bands don’t last forever.

• 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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