The area from the knee down contains multiple muscles, ligaments and tendons. Over the course of time, these tissues are prone to injury. Toe towel crunches, also known as curls, help strengthen the muscles in the feet. Keeping this connective tissue both strong and flexible will reduce the risk of repetitive stress injuries.
Corrective and Preventive Exercise
Plantar fasciitis is a painful condition that causes pain to radiate across the bottom of the foot, starting in the heel. This generally is caused by poor walking mechanics, reoccurring bouts of long-distance running and aging. The towel crunch is used as a corrective exercise when this condition takes hold. This exercise also fits well into a workout program to prevent plantar fasciitis in the first place. It also is beneficial at preventing another condition known as medial tibial stress syndrome, or shin splints. This takes place when pain and discomfort is felt along the inside front of the shin.
Plantar Fascia
The word "plantar" is used in reference to the bottom of the foot. The plantar fascia is a cord of fibrous tissue that runs from the heel bone, called the calcaneus, to the front of the foot. The main focus of the toe towel crunch is to strengthen the plantar fascia. Being that your toes are involved with this movement, you also work a number of other muscles in the sole of the foot, such as the flexor digiti minimi, flexor digitorum brevis and longus, and lumbricals.
Technique
The movement pattern with the toe towel crunch is basic but you still need to pay attention to your form. This is important, especially if you have pain in your lower leg or foot. Before you begin, take off your shoes and socks and place a towel on the floor in front of a chair. It is important that the floor has a slippery surface. Sit in the chair with your left foot on the floor next to the towel and the toes of your right foot on the towel. Keeping your right heel on the floor, grasp the towel with your toes, curl them inward and raise them from the floor. Hold for a full second, lower your foot back down flat on the floor and raise your toes in the air. Repeat for a set of reps and switch sides.
Frequency
Being that you are not lifting heavy weights, you do not need to take multiple days off between your workouts. In fact, you are best served doing the crunches two or three times a day. Aim for 10 to 12 reps and perform three to five sets with each session.
Variations
The key thing with the toe towel crunch is that you are in bare feet. Other than that, you have several variations to choose from. For example, when you curl your toes in, keep the towel pinched under your foot as you raise your leg and hold for two or three seconds. You also have the option of using both feet at the same time. For a variation that simulates the toe crunch but does not require a towel, spread marbles on the floor and place them into a cup by gripping them with your toes.
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