Towel Scrunch
Weak intrinsic foot muscles are increasingly recognised as part of the plantar fasciitis picture, they share load with the fascia in supporting the medial longitudinal arch, so when they fail to do their share, the fascia takes more force. Towel scrunches train the foot intrinsics in a closed-chain pattern. Note: this is a strengthening exercise, not a stretch, framed accordingly in the routine.
How to do it
- 1
Sit on a chair with a thin hand-towel laid flat on the floor
Towel flat, foot on it
- 2
Place your bare foot on the near end of the towel, heel down
Bare foot, heel anchored
- 3
Keeping your heel on the floor, scrunch your toes to grip and pull the towel
Scrunch toes, heel still
- 4
Continue scrunching to drag the towel a little closer with each grip
Walk the towel closer
- 5
Work for 20 seconds. Rest. Repeat 3 sets. Switch feet
20 seconds × 3 sets
The evidence
Weak intrinsic foot muscles are increasingly recognised as part of the plantar fasciitis picture, they share load with the fascia in supporting the medial longitudinal arch, so when they fail to do their share, the fascia takes more force. Towel scrunches train the foot intrinsics in a closed-chain pattern. Note: this is a strengthening exercise, not a stretch, framed accordingly in the routine.
Citation: McKeon PO, Hertel J, et al. (2015). The foot core system: a new paradigm for understanding intrinsic foot muscle function. British Journal of Sports Medicine · DOI: 10.1136/bjsports-2013-092690