Slant Board Inversion PAIL

SLANT BOARD INVERSION PAIL

The slant board inversion 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 outer aspect of the foot is on the floor and the inner 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 everters by pressing the inner 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:

• Peroneals

  • Peroneus Brevis / Fibularis Brevis

  • Peroneus Longus / Fibularis Longus

  • Peroneus Tertius / Fibularis Tertius

Related conditions

• Inversion ankle sprain

• chronic ankle sprain

• anterior ankle impingement

• achilles tendonitis / tendinitis

• common fibular nerve entrapment

• superficial fibular nerve entrapment

Exercise videos