Slant Board Inversion PAIL
Exercise Overview
The slant board inversion progressive angular isometric loading exercise is used to improve end range ankle mobility. Start by propping your foot with a slant board so that the outer aspect of the foot is on the floor and the inner aspect is elevated on an incline with the slant board. Hold this stretched position for up to 2 minutes. Following this 2 minute rest, begin to contract the ankle everters by pressing the inner aspect of the foot into the slant board. Hold a 20-65% contraction for up to 2 minutes, an 80% for up to 30 seconds, or a maximum contraction for 4-8 seconds. Rest in a stretched position at a 1:1 work to rest ratio.
Muscles Involved
PeronealsPeroneus Brevis / Fibularis BrevisPeroneus Longus / Fibularis LongusPeroneus Tertius / Fibularis Tertius
Related Conditions
Inversion ankle sprainchronic ankle sprainanterior ankle impingementachilles tendonitis / tendinitiscommon fibular nerve entrapmentsuperficial fibular nerve entrapment
