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The Ankle 4-Way with Resistive Band features four different moves to help relieve ankle pain: eversion, inversion, plantarflexion and dorsiflexion. Watch more Ask Doctor Jo videos featuring full routines for common injuries and syndromes at https://www.askdoctorjo.com/ To perform the ankle 4-way with a resistive band: Eversion - 1. With your legs out in front of you, place a roll just under your ankle so your heel can move freely. Wrap a resistive band around the ball of your foot with the knot on the inside, and then anchor it around the other foot. 2. Keeping the leg straight, and only moving at the ankle, pull outward with your foot, and control it back in. Inversion - 1. With your legs out in front of you, cross the leg of the ankle to want to exercise over the other leg. Put the band around the ball of your foot with the knot on the outside, and anchor the other end around the other foot. 2. Keeping the leg straight, and only moving at the ankle, pull outward away from the other foot, and control it back in. Plantarflexion - 1. With your legs out in front of you, place a roll just under your ankle so your heel can move freely. 2. Trying to keep your leg straight, push your foot down like you are pushing on a peddle, and then back up. Dorsiflexion - 1. With your legs out in front of you, place a roll just under your ankle so your heel can move freely. Place a resistive band around the top part of your foot, and anchor the band around something in front of your foot. 2. Keeping your leg straight, pull your toes up towards your head. Control the band back down. =========================================== Prescribe this video, and others like it, to your patients as part of their Home Exercise Program with a FREE HEP Builder account: https://www.hepbuilder.com/ =========================================== SUBSCRIBE for More Videos: https://www.youtube.com/user/askdoctorjo?sub_confirmation=1 ======================================= Doctor Jo is a Doctor of Physical Therapy. https://www.askdoctorjo.com/ https://www.facebook.com/unsupportedbrowser https://www.pinterest.com/AskDoctorJo https://www.facebook.com/unsupportedbrowser http://www.twitter.com/AskDoctorJo https://workspaceupdates.googleblog.com/2023/04/new-community-features-for-google-chat-and-an-update-currents%20.html ======================================= Ankle 4-Way with Resistive Band: https://www.youtube.com/watch?v=bSgoNvcZGG4 DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.