Towel scrunches are a simple foot strengthening exercise that target the small intrinsic muscles of the foot and the muscles that support the arch. They are commonly prescribed to improve foot stability, arch control, toe strength, and balance. This exercise can be particularly helpful for conditions such as plantar fasciitis, flat feet, foot weakness, or during rehabilitation following ankle and foot injuries.
- Sit on a chair with your feet flat on the floor.
- Place a small towel flat on the floor in front of you.
- Position one foot on the towel with your heel staying in contact with the ground.
- Curl your toes to scrunch and pull the towel towards you.
- Relax your toes slightly, then repeat the movement until the towel is fully gathered.
- Keep the rest of your leg relaxed and avoid lifting your heel.
- Complete repetitions as prescribed by your physiotherapist.