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Ankle Isometric Inversion
- 1 - Sit upright on a chair with the working foot flat on the floor and your knee bent to about 90 degrees.
- 2 - Place the inside edge of your working foot against an immovable object, such as a wall, table leg, or your other foot.
- 3 - Keep your heel planted and your toes pointing forward without allowing the ankle to roll or the foot to slide.
- 4 - Gently press the inside of your foot inward against the object as if trying to turn the sole of your foot toward the midline of your body.
- 5 - Hold the contraction for the prescribed duration while keeping the movement completely isometric, with no visible motion at the ankle.
- 6 - Relax fully, then repeat for the desired number of repetitions or holds.
- 7 - Perform the exercise slowly and pain-free, increasing pressure gradually as tolerated.
