Exercises to Strengthen Foot Eversion

Two lower-leg muscles -- the peroneus longus and the peroneus brevis -- evert your foot at the ankle, shifting your forefoot laterally away from your body's midline. These same muscles stabilize the outer side of your ankle and help you maintain your balance when you're out there doing what you love -- be it hiking, ballet, step aerobics or beach volleyball. Perform simple exercises three times a week on alternate days to keep your evertors strong and fully functional.

  1. Importance

    • If you're even mildly active, strong evertors play a key role in keeping your ankle stable; they often control, rather than initiate, movement. If you're involved in sports and activities that require extreme ankle stability, the peroneus longus and peroneus brevis work overtime with other muscles of the lower leg to prevent your ankle from giving way. Strength and stability in and around the ankle joints keep your gait smooth and help prevent ankle injuries that are associated with running, jumping, pivoting and exercising on uneven surfaces.

    Examples

    • Work your evertors isometrically -- with no movement at the ankle -- while standing in an open door frame. Press the outside of one foot firmly against the door frame and hold for two to three seconds. Repeat 10 to 15 times on each foot. Or grab a moderate-level resistance band and sit on a firm chair with your feet together in front of you. Tie the band around both feet, making it snug. With your heels on the floor, press your forefeet outward against the band for two counts and then return for two counts. Repeat 10 to 15 times. Finally, from a standing position, shift to the outer edges of your feet and walk around the room for 30 to 60 seconds. Take a 30-second break and repeat two or three times.

    Before and After

    • Before working your evertors, do a general warm-up to raise muscle-tissue temperature and increase blood flow to your lower legs. March or jog in place for five minutes. Follow with a set of slow ankle circles, rotating each foot clockwise 10 to 15 times. Repeat in a counterclockwise direction. After exercising your evertors, stretch them lightly to preserve flexibility and prevent soreness. Sit in a firm chair with your right foot crossed over your left thigh. Take hold of your right forefoot, draw it toward you and gently rotate it so the sole of the foot faces your chest. When you feel light tension along the outside of your ankle, hold the position for up to 30 seconds. Repeat up to four times and then switch feet.

    Reminders and Considerations

    • When working your evertors, keep in mind a few safety rules. Isometric exercises cause an acute rise in blood pressure, which can be dangerous if you have a history of hypertension or heart issues. Check your resistance band before every use; if you discover frayed edges, small cuts, nicks or thin, discolored areas, discard the band and purchase a new one. If you've injured your ankle in the past, speak to your doctor or physical therapist about the advisability of specific exercises and stick to your rehab schedule to prevent re-injury.