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Ankle eversion
- Sit in a chair with your affected foot flat on the floor and next to a wall or a piece of furniture that doesn't move.
- Push your foot outward against the wall or piece of furniture.
- Hold for about 6 seconds, and then relax.
- Repeat 8 to 12 times.
- It's a good idea to turn the chair around and repeat these steps with your other foot.
After you feel comfortable with this, try using an exercise band for resistance instead of a wall. Tie a loop in one end of an exercise band, or hold both ends of the band in one hand. Put the loop around the outside of your affected foot and then step on the band with your other foot. Push your affected foot out to the side against the band, and then count to 10 as you slowly bring your foot back to the middle. Repeat 8 to 12 times. Then it's a good idea to repeat the steps with your other foot.
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