A towel is used as a stretching and strength training tool for your ankle. If you have an ankle injury, the towel is used during rehabilitation exercises. The towel exercises are safe and gentle movements that help you overcome overuse injuries to your feet, such as an inflamed plantar tendon. Consult a doctor for more information.
Plantarflexion
Your ankle joint allows your foot to move in different directions. Plantarflexion is one of these movements. Perform plantarflexion from a standing, seated or lying position. When standing, plantarflexion occurs when you rise up onto your toes. From a seated position, point your toes toward the floor with your heels higher than your toes to plantarflex your feet. When lying face up, straighten your legs and point your toes away from your face.
Towel Crunch
Perform the towel crunch from a seated position. Place an unfolded towel on the floor in front of your chair and underneath your feet. Bend your knees. Lift your feet off the floor. Point your toes down toward the floor and touch the towel with your toes. Keep your feet in the plantarflexed position and use your toes to crunch up the towel. Perform the exercise with one or both feet for two sets of 25 crunches.
Towel Press
Roll up your towel. Sit on the floor or your bed and straighten your legs in front of you. Place the ball of your right foot in the middle of the rolled up towel. Hold one end of the towel in each hand. Gently pull back with your hands to create tension across your foot. Plantarflex your right foot by pointing your toes away from your face into the towel. Slowly release and repeat 10 to 15 times on each foot.
Towel Stretch
Roll up a towel. Sit on the floor or on a bed with your legs straight in front of you. Place the rolled up towel behind your left calf. Plantarflex your left foot and point your toes away from your face. Alternate the plantarflexion with dorsiflexion by pulling your toes toward your face. Repeat 10 to 15 times on each foot.
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