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Banded Ankle Eversion

Also called: Resisted ankle eversion

Primary muscles: Fibularis longus (peroneus longus)

Joints / actions: Subtalar joint (eversion)

Plane: frontal

Equipment: resistance-band

What it is

Seated with a resistance band looped around the foot, turning the sole of the foot outward against the band's pull.

Purpose

Strengthens the muscles that resist an ankle rolling inward — a common focus after an ankle sprain.

Starting position

Sit with the leg extended, a light resistance band looped around the ball of the foot and anchored to the side, foot relaxed.

Step by step

Keeping the leg still, turn the sole of the foot outward against the band's resistance.
Hold the outward position briefly.
Return with control to the starting position and repeat.

Breathing

Exhale as you turn the foot outward; inhale as you return.

Coaching cues

"Keep the leg still, roll the foot outward against the band, control the return."

Common mistakes

Moving the whole leg instead of isolating the foot/ankle; using a band that is too strong to control smoothly; rushing the tempo.

Easier regression

Lighter band tension or a smaller range of motion.

Harder progression

Increase band tension or add a brief hold at end range.

Alternatives

Standing single-leg balance progressions, banded ankle inversion (opposite direction).

Who may benefit

Anyone recovering from or wanting to reduce the risk of an ankle sprain.

Who should modify or avoid it

Those in the acute phase right after an ankle injury should get clearance before loaded eversion work.

Why this exercise works

It directly strengthens the muscles (including the fibularis longus) that dynamically resist the ankle rolling into an inverted, sprain-prone position — a targeted way to rebuild strength and confidence after an ankle sprain.

⚠ Safety note

Use a light band, especially soon after an ankle injury, and stop if sharp pain (rather than muscular effort) occurs.

Sources

“Strengthening the muscles around the ankle is commonly used to support recovery after a sprain and reduce re-injury risk.”

National Institute of Arthritis and Musculoskeletal and Skin Diseases — NIH / NIAMS · Sports Injuries

Government / official guideline · License: Public domain (U.S. government work) unless otherwise noted. · Last checked 2026-07-19

“The fibularis longus everts the foot at the subtalar joint.”

Anatomy and Physiology 2e — OpenStax, Rice University · Ch. 11.6 Appendicular Muscles of the Pelvic Girdle and Lower Limbs

Peer-reviewed textbook · License: CC BY-NC-SA 4.0 · Last checked 2026-07-19