STRENGTHENING
- Towel slides: Set 05- to 10-pound weight on one end of an open towel. (a good-sized book makes a handy weight. Test it on your bathroom scale to makes sure it's the right weight.) Place your foot on the towel and alternately slide your foot out to the side and inward toward the centre of your body, pivoting at the heel in each direction.
- Inversion / aversion strengthening exercises: Hold a loop of heavy rubber tubing around your foot and grasp it with both hands or try a bungee tie-down cord from a hardware store. Pull the tube out to the side and resist the pull with your ankle to strengthen the muscles on the inside of the ankle (inversion). Pull the tube inward, again resisting with your ankle to strengthen the muscles on the outside (aversion).
