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Exercise handout — move better, feel better.
Band Inversion
Turn sole of foot inward against band resistance. Strengthens tibialis posterior and invertors for medial ankle support.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
resistance_bands
Home Options
- resistance band
No equipment? Try: Cable machine
Dosage
3
Sets
15
Reps / Time
45 sec
Rest
2 sec invert / 2 sec return
Tempo
Step-by-Step Guide
Set up
- Sit with leg extended
- Anchor band to your other foot or sturdy object to the side
- Loop band around forefoot of working leg
Step 1 of 4
Turn sole of foot inward (supination)
Step 2 of 4
Pull against band resistance
Step 3 of 4
Hold briefly at end position
Step 4 of 4
Slowly return to neutral
Breathing
- Exhale as you turn foot in
- Inhale as you return
Form Cues
- Keep heel relatively still
- Move from forefoot
- Control the return
- Feel muscles on inner ankle/shin
Common Mistakes to Avoid
- Moving whole leg instead of just ankle
- Not enough band tension
- Moving too quickly
- Losing control on return
Safety Information
Avoid if posterior tibial tendon is acutely painful.
Progressions
Heavier band, slower tempo
Regressions
Lighter band, fewer reps
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.