Towel scrunching is a strengthening exercise used to improve the intrinsic muscles of the foot. It helps support the arch and reduce strain on the plantar fascia, which is important for improving foot stability and function.
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This exercise is commonly used in the early to mid stages of rehabilitation when foot strength and control are being developed.
How to perform towel scrunching
- Sit with your foot placed on a towel on the floor.
- Keep your heel in contact with the ground.
- Use your toes to scrunch the towel toward you.
- Relax and repeat the movement.
- Continue for around 30 seconds or until the muscles begin to fatigue.
Variations
Similar or alternative exercises include picking up a pencil with your toes or marbles.
Key points
- Keep your heel on the ground throughout
- Focus on controlled toe movement
- Do not rush the exercise
- Stop if the exercise causes pain
- Build up gradually
This exercise forms part of our plantar fasciitis rehabilitation program, helping to strengthen the foot and support the arch before progressing to more demanding activities.