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Unilateral Instructions:

  • Secure the resistance band around the affected foot and loop it around the unaffected limb to anchor
  • With a straight knee, move the ankle so the toes are coming inwards across the midline
  • Slowly return to the start position
  • Repeat as per Physiotherapists guidelines

Seated alternative:

  • Sit down on a chair.
  • Place the therband into a loop on one end.
  • Step onto one end of the band then loop the band around your other foot at the midfoot.
  • Slowly bring your middle of your foot up towards the ceiling as shown in the video.

Bilateral instructions:

  • Sit with a theraband ties around your feet and your legs crossed over one another in front of you
  • Keeping your toes pointed towards the ceiling, turn the soles of your feet away from one another and slowly return them
  • Repeat as prescribed by your physiotherapist


If you are unsure of the exercise or are experiencing pain whilst performing the movement, please speak to your physiotherapist