To Perform the Foot and Ankle Inversion 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 away from your instep.
   
   
2. Keeping your heel on the ground slowly let your foot rotate outward away from your opposite foot. 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 inwards so that the your arch lifts up and the ball of your foot strarts to point towards your opposite foot (Figure 2).
   
   
4. Hold this position for 2 seconds then slowly rotate the foot outward 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.