INTERNAL ROTATION FOOT SLIDER

This is a strengthening exercise for the ankle plantar flexors and inverters. Anchor one end of a band to a heavy weight or stable object. Place the other end on top of a slider disc or hand towel. Step onto the free end of the band with your forefoot. Maintain the downward pressure and pull the band inwards using your ankle while sitting. Be sure to keep the knee stacked right above the ankle during this exercise. Hold the end range for up to 5 seconds and slowly release to rotate the foot outward.

Muscles Involved:

• Tibialis Posterior

• Flexor Hallucis Longus

• Flexor Digitorum Longus

Related Conditions:

• Posterior Shin Splints

• Eversion Ankle Sprain

• High Ankle Sprain

• Plantar Fasciitis

• Achilles Tendinitis / Tendinopathy

• Posterior Ankle Impingement

Related Exercises