Ankle inversion / eversion (band)
Sit with one leg straight. Loop a resistance band around the forefoot. Anchor the band on the opposite side and pull the foot inward (inversion), then anchor it on the same side and push out (eversion). Reloads the lateral and medial ligaments that lose strength after an ankle sprain.
Mięsień główny: calvesmobilityTrudność: 2/5
Mięśnie pomocnicze
- feet
Wskazówki techniki
- ✓Slow 2-sec contraction, 3-sec eccentric return — ligaments need slow tempo to remodel
- ✓10-15 reps each direction, both feet
- ✓Increase band resistance only when current band feels light at rep 15
Typowe błędy
- ×Bouncing the band back fast — wastes the eccentric work that builds ligament strength
- ×Using too heavy a band before week 4 of return-to-load
Tłumaczenie w toku — pokazano wersję angielską.