Anchor a theraband to a stable object on the outside (lateral side) of the working leg.
Loop the band around the inside (medial side) of your forefoot or midfoot so it gently pulls your foot outward.
Stand upright near a wall or bench for light balance support if required.
Shift your weight onto the working leg and lift the opposite foot off the ground.
Allow the band to create a gentle outward pull, then actively resist it by maintaining your arch and keeping your big toe in contact with the ground.
Keeping your knee relatively straight, slowly rise up onto the ball of your foot. Focus on keeping the heel tracking straight (or slightly inward) and the arch lifted.
Pause briefly at the top while maintaining control against the band’s pull.
Slowly lower your heel back to the floor with control, preventing the arch from collapsing or the ankle from rolling inward.
Complete repetitions as prescribed by your physiotherapist.
