Ankle and Foot Exercises
Toe Curls
Toe curls strengthen the muscles under the foot by curling the toes, often to scrunch a towel or pick up marbles. They support the arch and help with foot pain, hammer toes and balance.
What it does
Strong toe flexors help grip the ground, support the arch and improve balance.
It is a regular part of rehab plans for flat foot, metatarsalgia and hammer toe, and it features in our geriatric physiotherapy programmes.
How to do it
- Sit with a towel flat on the floor under your foot.
- Curl your toes to scrunch the towel towards you.
- Relax and repeat until the towel is gathered.
- Alternative: pick up small objects like marbles with your toes and drop them into a bowl.
How much
2 to 3 rounds, once a day.
Common mistakes
- Using the ankle to drag the towel.
Stop and check with us if
- You have diabetes with numb feet. Check your skin afterwards for any marks.
Medical note
These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.
Frequently asked questions
Do toe curls help hammer toes?
Short foot or toe curls?
Related treatments
Geriatric Physiotherapy
Physiotherapy for older adults, focused on strength, balance and fall prevention.
Learn more FootTarsal Tunnel Syndrome
Burning and tingling in the sole from nerve compression at the inner ankle.
Learn more NeuroLeprosy
Protecting nerves, hands and feet. Exercises, splints and self-care to prevent disability.
Learn moreReady to feel better?
Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.