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Core Exercises. Anti-Rotation Band Walkouts-Start by anchoring a resistance band or using a cable column set-up. Keeping your core very tight, shoulder blades set (down and back), and feet pointed straight ahead (never closer than shoulder width), take the prescribed amount of steps laterally and back in. Repeat for opposite side.
With the external rotation test, the knee is bent and the ankle is placed in neutral or 90 degrees with the foot in relation to the leg, and the foot is turned to the outside. If there is pain at the syndesmosis or the high ankle ligament area, then this indicates injury. X-rays are very important.