Slant Board Eversion PAIL
SLANT BOARD EVERSION PAIL
The slant board eversion progressive angular isometric loading exercise is used to improve end range ankle mobility. Start by propping your foot with a slant board so that the inner aspect of the foot is on the floor and the outer aspect is elevated on an incline with the slant board. Hold this stretched position for up to 2 minutes. Following this 2 minute rest, begin to contract the ankle inverters by pressing the outer aspect of the foot into the slant board. Hold a 20-65% contraction for up to 2 minutes, an 80% for up to 30 seconds, or a maximum contraction for 4-8 seconds. Rest in a stretched position at a 1:1 work to rest ratio.
Muscles involved:
Ankle inverters
tibialis posterior
tibialis anterior
extensor hallucis longus
flexor hallucis longus
flexor digitorum longus
Related conditions
Inversion ankle sprain
chronic ankle sprain
anterior ankle impingement
achilles tendonitis / tendinitis
common fibular nerve entrapment
superficial fibular nerve entrapment