Home Exercises for Tibial Rotation, Ankle Mobility and Eversion

Dave's first drill is the tibial internal rotation drive-out in half kneeling, with a band under the base of the first metatarsal. The patient pushes the knee out while keeping the first metatarsal and medial heel grounded and the pelvis square. Seated tibial internal rotations follow, with a block between the knees and the cue to imagine the foot locked in a ski boot so motion comes from the shin. The banded self-mobilization works best on a raised box with the band on the talus, not the distal tibia and fibula, so it adds a slight inferior pull. Banded eversion should keep the tibia still; progressions hold eversion in end-range plantarflexion to target peroneus longus, then move through dorsiflexion and plantarflexion while staying everted. The last drill rolls to the inner and outer heel, first freely, then with the knee still, then without losing first and fifth metatarsal contact. The lecture closes on assessing and treating every component of an old ankle injury in patients who now present with knee, hip or foot pain.