To Perform the Foot and Ankle Eversion Exercise:

1. Sit on the edge of a chair or bench with you heel firmly on the ground and your knee positioned direclty over your heel. A resistance band or cable should be attached around your toes with the band pointing towards your instep.
   
   
2. Keeping your heel on the ground slowly let your foot rotate inward towards your body. This motion should occur only at the foot and ankle. The thigh should not move and the knee should stay still and positioned directly over the heel (Figure 1).
   
   
3. From this position slowly pull your foot outwards, sliding the ball of yoru foot along the ground then trying to lift the outside of your foot slightly off the ground (Figure 2).
   
   
4. Hold this position for 2 seconds then slowly rotate the foot inward again.
   
   
5. Perform 2-3 sets of 15 repetitions.

NOTE: Be sure to perform this exercise SLOWLY. Movement in each direction should tak about 4 seconds, pausing 2 seconds at each transition point.

NOTE: Try keep the toes from curling during this exercise, as this is a sign of other muscles compensating for the tibilais posterior.