Exercises created by Dr. Andreo Spina

Ankle Eversion

Target: Inside ankle joint capsule/ligaments
While seated, grab the inside of the foot with the hand on the same side of the body as the foot you are working on. Use the other hand to hold the outside of the ankle (shin). Apply a force against your hand towards the inside of your body.
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• PASSIVE STRETCH (yellow arrow)– Pull the inside of the foot to the outside and above the ankle towards the inside of the body. 
• PAILs (green arrow)– push the inside of your foot inwards & upwards against the resistance of the hand on foot
• RAILs (red arrow)– rotate foot to the outside until end range and hold this position with no hand resistance

​Used to increase joint flexibility and strength = mobility. 

Ankle Inversion

Target: Outside ankle joint capsule/ligaments
While seated, grab the outside of the foot held with the opposite hand. Use the other hand to hold the inside of the ankle (shin) and apply force towards the outside. 
​

• PASSIVE STRETCH (yellow)– pull the outside of the foot downwards and towards the inside and above the ankle towards the outside of the body. 
• PAILs (green arrow)– rotate and push the outside of your foot outwards and upwards against the resistance of the hand
• RAILs  (red arrow)– rotate foot to the inside until end range and hold this position with no hand resistance

​Used to increase joint flexibility and strength = mobility.