What Are Toe Crunches?

Toe crunches involve moving the tips of the toes toward the bottom of the foot. Kinesiologists refer to this type of movement as flexion, and the muscles required to perform this action are the toe flexors. Toe crunches serve a variety of purposes, from strengthening the intrinsic muscles of the foot and the toe flexors to preventing or facilitating recovery from shin splints, plantar fasciitis and ankle sprains. Because shoes restrict movement of the toes, all toe crunch exercises should be performed without shoes.

Basic Method

Sit up straight in a chair and lift one foot slightly off the floor. Grip the toes of the lifted foot as if you were trying to make a fist with your foot. Hold the muscular contraction while continuing to breathe regularly for 15 to 20 seconds. Uncurl your toes. Repeat with the other foot, then repeat the exercise. If you feel the muscles of your feet beginning to spasm before you reach 15 seconds, relax and work up to this amount of time gradually.

With Resistance

Stand on a stair step, facing as if you were walking down the stairs. Position your feet so your toes hang off the end of the step. Curl your toes under, grabbing the edge of the step with your toes. Hold for 15 to 20 seconds, maintaining a regular breathing pattern. Relax, then repeat.

With a Towel

Sit in a chair and stretch a towel out in front of you. Stretch your foot out on the towel, with your heel on the towel’s edge. Keep your heel in contact with the towel at all times. Scrunch up your toes, bringing a bit of the towel closer to your heel. Stretch your foot out and gather another bit of towel. Repeat until you reach the end of the towel. Then, repeat with the other foot.

With Marbles

Sit in a chair with a pile of 30 marbles in front of your right foot. Grasp a marble with the toes of your right foot. Move the marble to a separate pile to the right of the first pile. Collect a second marble and move it to a pile to the left of the first pile. Repeat until you have moved all 30 marbles, then repeat the exercise with the left foot.