Isometric ankle inversion trains the muscles that turn the sole of your foot inward, mainly the deep muscle at the back of your lower leg (tibialis posterior) and the muscle at the front of your shin (tibialis anterior). You sit with your working leg straight, a ball between the inside of that foot and a wall, and press inward into the ball without the ankle moving. Ankle programs often start with it early and add a band later.

How to do the isometric ankle inversion

Sit on the floor or a mat side-on to a wall, with your hands on the floor behind you for support. Your working leg is the one furthest from the wall, straight out in front of you.
Bend your other leg up, knee pointing to the ceiling and foot drawn back, so it is out of the way.
Place a soft ball between the inside of your working foot and the wall. Shift sideways until the working leg is parallel to the wall and the ball is held lightly in place.
Keep your toes pointing up and your working knee straight. Press the inside of your foot into the ball, as if turning the sole inward. Build the push up gradually, then hold it steady while you keep breathing.
Let the push go slowly, rest for a moment and repeat.

What you should feel

Effort on the inner side of your lower leg and ankle, sometimes into the arch of the foot. Almost nothing moves.

Common mistakes

Turning the whole leg inward from the hip instead of pushing from the ankle.
Bending the working knee.
Pushing hard straight away instead of building up the pressure.
Holding your breath during the hold.

How often

Many programs use holds of 5 to 10 seconds, repeated 5 to 10 times, once or twice a day, starting with a gentle push. Your physio will adjust this, including how hard to press.

Stop and check with your physio if

Sharp pain on the inside of the ankle, just behind or below the bony bump, or pain that builds with each hold.
New pain or swelling along the inside of the ankle or the arch after the session.
Your ankle feels unstable or gives way afterward.

From the clinic

Only the working leg stays straight. The other knee is bent up out of the way, as in the video. Any soft ball about the size of a football will do, and a firm cushion against the wall is a fair substitute. Begin gently, with a push you could keep up for the whole count.

When the holds feel easy, many programs move on to ankle inversion with a band, where the foot moves against resistance. The same setup for the outside of the ankle is isometric ankle eversion. If you have been told you have a problem with the tendon on the inside of the ankle, or you are recovering from an ankle fracture or surgery, ask your physio how hard to press before you start.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-25.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Isometric ankle inversion