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Exercise handout — move better, feel better.
Ankle Inversion Walk
Walk on outer edges of feet to strengthen invertors (posterior tibialis, tibialis anterior). Complements eversion work.
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
none
Home Options
- bodyweight
Dosage
3
Sets
30 sec
Reps / Time
45 sec
Rest
20-30 seconds per set
Tempo
Step-by-Step Guide
Set up
- Stand with feet hip-width apart
- Roll weight to outer edges of feet
- Soles face somewhat inward
Step 1 of 4
Walk forward on outer foot edges
Step 2 of 4
Keep feet in inverted position
Step 3 of 4
Take controlled steps
Step 4 of 4
Maintain position throughout
Breathing
- Breathe naturally
Form Cues
- Feel muscles on inside of ankle working
- Don't let feet flatten out
- Take moderate steps
- Control is more important than distance
Common Mistakes to Avoid
- Feet flattening during walk
- Rushing
- Losing the inverted position
- Looking down
Safety Information
Good for invertor strengthening. Balance with eversion work.
Progressions
Longer duration, add eversion walk afterward for balance
Regressions
Shorter duration, less extreme position
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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.