foot & ankle focus
Towel Scrunches
Drawing a towel towards you with the toes. Wakes up the small muscles inside the foot that support the arch.
Key cue: Keep your heel down and use only your toes to pull the towel in.
Area
foot & ankle
Level
beginner
Volume
3 × 30s each side
Goal
recovery
How to do it
- 1Sit with a towel flat on the floor under one bare foot.
- 2Keeping the heel down, scrunch the toes to pull the towel towards you.
- 3Release and repeat until the towel is gathered.
Easier and harder versions
- Easier
- Scrunch a thin cloth or a sock instead of a towel, for fewer repetitions.
- Harder
- Put a light weight, such as a tin, on the far end of the towel and pull it towards you as you scrunch.
Helps with
Commonly used for:
Flat feet and fallen archesPlantar fasciitisRecurrent ankle sprains
Read more
Benefits
- Strengthens the arch from the inside
- Improves foot control
- Needs no kit
Muscles worked
Strengthening. Strengthens your small foot muscles, ankle stabilizers and calves.
Small foot musclesAnkle stabilizersCalves
Form tips
- Keep the heel planted throughout.
- Slow and deliberate beats fast and clawed.
Common mistakes
- Lifting the whole foot.
- Curling the toes so hard they cramp.
When to avoid or modify
- Active gout, or a hot, swollen joint in the foot: skip it
- A toe fracture that is still recovering: skip it unless you have been cleared to move the toes
- Cramp in the arch or toes: stop, shake the foot out, and do it more gently
- Numbness in the foot: stop and speak to your GP or physiotherapist
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
More for the feet & ankles