Toe curl exercises involve the deliberate flexion (curling) of the toes toward the sole of the foot, using this movement to develop the toe flexor muscles and the foot intrinsic muscles that control toe position. They are among the most commonly prescribed foot rehabilitation exercises and are a foundational component of foot strengthening programmes for plantar fasciitis, hammer toe management, and general foot health maintenance.
The Muscles Toe Curl Exercises Target
Flexor digitorum longus: A long muscle originating from the posterior tibia that produces toe flexion at all the toe joints of the four smaller toes. It is an extrinsic muscle (originating outside the foot) and produces the most powerful toe curling force.
Flexor digitorum brevis: An intrinsic foot muscle (originating inside the foot from the heel bone) that produces flexion at the middle joints of the four smaller toes. The flexor digitorum brevis lies directly under the plantar fascia and shares its arch-supporting function, making it specifically relevant to plantar fasciitis management.
Flexor hallucis longus: An extrinsic muscle from the posterior fibula that produces flexion of the big toe. Important for push-off power during walking and running.
Flexor hallucis brevis: An intrinsic muscle that flexes the big toe at the metatarsophalangeal joint (where the toe meets the foot). Part of the windlass mechanism that supports the arch.
Lumbricals and interossei: Small intrinsic muscles between the metatarsals that flex the toes at the base joints while simultaneously extending the middle and tip joints. These muscles are responsible for the fine positional control of the toes and are commonly weakened in people with toe deformities (hammer toes, claw toes).
Types of Toe Curl Exercises
Type 1: Towel Scrunches (Primary Toe Curl Exercise)
As covered in the yoga toes exercises and arch strengthening exercises articles on this site, towel scrunching is the most commonly used and most evidence-supported toe curl exercise.
How to do it:
- Sit barefoot with a small hand towel spread flat on a smooth floor (a wooden or tile floor works better than carpet, which provides too much friction)
- Place the forefoot and toes on the towel
- Curl all toes simultaneously, gripping and scrunching the towel toward the body
- Release the toes to spread the towel back out
- Repeat the scrunching movement continuously
- Complete 3 sets of 20 scrunches per foot
Key technique point: The scrunching should use primarily the toes rather than the entire foot. The heel should remain relatively stationary while the toes do the gripping work. Allowing the entire foot to move reduces the specific toe flexor demand.
Progression: Once towel scrunching on a smooth floor is easy, increase the difficulty by using a thicker towel (more material to move), reducing the friction of the floor surface (a glass or polished floor is more demanding than wood), or performing the exercise in standing.
Type 2: Marble or Object Pickup
A more demanding and more motor-skill-dependent version of the toe curl that specifically develops the fine motor control of individual toes.
How to do it:
- Place 10 to 20 small marbles, pebbles, or similar small objects on the floor
- Sit with the foot beside the objects
- Using the toes, pick up one object at a time
- Transfer the object to a cup or container beside the foot
- Complete the full set with both feet
Why marble pickup is more demanding than towel scrunching: Picking up individual small objects requires the toes to work independently and to apply precise gripping force, developing the lumbrical and interossei muscles alongside the flexor longus and brevis. The asymmetric gripping demand of individual object pickup is more neurologically complex than the simultaneous scrunch of the towel exercise.
Variations: Golf balls require less precise gripping than marbles. Wet marbles require more gripping force. Larger objects (erasers, corks) are more accessible for beginners.
Type 3: Resistance Band Toe Curl
Adds progressive resistance to the toe curl movement, allowing strength progression beyond what towel and object exercises can provide.
How to do it:
- Sit with the leg extended
- Loop a resistance band around all five toes
- Anchor the other end of the band to a fixed point in front of the foot
- Curl all toes against the band resistance
- Hold the curled position for 2 to 3 seconds
- Return slowly under control
- Complete 3 sets of 15 per foot
Band positioning: The band should loop around the distal toes (near the tips) rather than at the base. This longer lever arm increases the demand on the toe flexors.
Individual toe variation: Loop the band around a single toe and perform the curl with that toe only. This isolates individual toe flexors and is particularly useful for addressing specific toe weakness or for hammer toe rehabilitation.
Type 4: Toe Press (Standing)
A weight-bearing toe flexion exercise that develops the toe flexors under the load of the body weight.
How to do it:
- Stand barefoot with feet shoulder-width apart
- Press all toes firmly into the floor as if trying to grip the floor
- The arch should rise slightly as the toes press down (the windlass mechanism in reverse)
- Hold for 5 to 10 seconds
- Release
- Complete 3 sets of 10
Why the standing version is more functional: The toe press in standing develops the toe flexors in the position most relevant to gait. During mid-stance of walking, the toes are in contact with the floor and the toe flexors contribute to the foot’s stability and push-off preparation. Training this position develops the functional toe flexor capacity that translates to walking and running.
Type 5: Single-Toe Curl (Independent Toe Control)
Develops the ability to curl individual toes independently, addressing the motor control deficits that contribute to toe deformities.
How to do it:
- Sit with the foot flat on the floor
- Attempt to curl only the big toe while keeping the other four toes flat
- Then curl only the four smaller toes while keeping the big toe flat
- Then attempt to curl individual toes in sequence (big toe, second toe, third toe, etc.)
- Complete 5 repetitions of each sequence per foot
The difficulty of this exercise: Most people find independent toe control very challenging initially. The toes are neurologically linked, meaning they tend to move together rather than individually. With consistent daily practice (typically 2 to 4 weeks), independent toe control develops substantially.
Type 6: Towel Scrunch With Arch Engagement (Advanced Combination)
Combines the short foot exercise (arch doming) with the towel scrunch to simultaneously develop both the arch intrinsic muscles and the toe flexors.
How to do it:
- Sit barefoot with a towel under the forefoot
- Perform the short foot exercise (dome the arch) without curling the toes
- While maintaining the arch dome, begin scrunching the towel with the toes
- The combination of arch doming and toe curling creates the most complete intrinsic foot muscle activation
- Complete 3 sets of 15 scrunches per foot
Type 7: Towel Scrunch in Standing
The most demanding version, performing towel scrunches while standing and bearing full body weight.
How to do it:
- Stand barefoot on a towel on a smooth floor
- Scrunch the towel toward the body using the toes
- The full body weight significantly increases the demand on the toe flexors and foot intrinsic muscles
- Complete 3 sets of 15 scrunches per foot
Clinical Applications
Plantar Fasciitis
As covered in the exercises to strengthen plantar fascia article on this site, the flexor digitorum brevis lies directly under the plantar fascia and shares its arch-supporting function. When the flexor digitorum brevis is strong, it reduces the tensile demand on the plantar fascia by sharing the load. Toe curl exercises, particularly towel scrunches and marble pickups, directly target this muscle.
Research on intrinsic foot muscle exercises for plantar fasciitis has found that programmes including toe curl exercises produce significant reductions in heel pain compared to stretching-only programmes. The exercises are most effective when performed consistently as part of the complete plantar fasciitis programme.
Plantar fasciitis protocol:
- Towel scrunches: 3 x 20 per foot, twice daily
- Marble pickup: 10 objects per foot, daily
- Combine with the complete plantar fasciitis programme from the exercises to strengthen plantar fascia article on this site
Hammer Toe and Claw Toe
Hammer toe (middle toe joint bent downward) and claw toe (both middle and tip joints bent downward) are associated with weakness of the lumbrical and interossei muscles that normally balance the toe flexors and extensors. When the long toe flexors (extrinsic muscles) overpower the intrinsic muscles, the toe assumes the bent position that characterises these deformities.
Toe curl exercises in early hammer toe address the deformity by developing the intrinsic muscles, potentially slowing or halting the progression of the deformity.
Important note: Established rigid hammer toes (where the toe cannot be manually straightened) cannot be corrected with exercises. Exercise is appropriate for flexible hammer toes (where the toe can be straightened passively) in the early to moderate stages.
Hammer toe protocol:
- Individual toe resistance band curl: 3 x 15 per affected toe
- Single-toe isolation exercise: 5 repetitions per sequence
- Marble pickup with emphasis on the affected toes
Post-Foot Surgery Rehabilitation
Following surgery for plantar fasciitis (plantar fascia release), bunionectomy, or toe surgery, the toe flexors and intrinsic muscles are typically weakened from the surgery itself and from the period of reduced weight-bearing. Gentle towel scrunches and marble pickups are often among the first rehabilitation exercises introduced after foot surgery.
Post-surgical considerations: The specific timing and intensity of toe curl exercises after foot surgery depend on the procedure and the healing stage. Always follow the specific protocol prescribed by the treating surgeon and physiotherapist.
Diabetic Foot Health
As covered in the yoga toes exercises article on this site, people with diabetes and peripheral neuropathy benefit significantly from toe motor control exercises because the reduced sensation increases fall risk. Toe curl exercises maintain the motor function of the toe flexors and contribute to the foot’s active stability even when sensory feedback is reduced.
Older Adult Falls Prevention
Toe flexor strength contributes to balance and gait stability in older adults. Research has found that greater toe flexor strength is associated with better balance, faster gait speed, and lower falls risk in older adults. Toe curl exercises are a practical, accessible, and effective component of falls prevention programmes.
Older adult protocol:
- Towel scrunches: 3 x 20 per foot, daily
- Marble pickup: 10 objects per foot, 3 times per week
- Standing toe press: 3 x 10, daily
Progressions
Beginner (weeks 1 to 2):
- Towel scrunches (seated): 3 x 15 per foot, daily
- Marble pickup (seated): 10 objects per foot, 3 times per week
Intermediate (weeks 3 to 4):
- Towel scrunches (seated): 3 x 20 per foot
- Resistance band toe curl: 3 x 15 per foot
- Single-toe isolation: 5 repetitions per sequence per foot
- Standing toe press: 3 x 10
Advanced (weeks 5 and beyond):
- Towel scrunches (standing): 3 x 15 per foot
- Individual toe resistance band curl: 3 x 15 per toe
- Towel scrunch with arch engagement: 3 x 15 per foot
- Marble pickup with single-toe isolation emphasis
Programming Toe Curl Exercises
For rehabilitation:
Daily toe curl exercises are appropriate given their low intensity and the neural adaptation component that benefits from frequent repetition.
For general foot maintenance:
5 to 10 minutes of toe curl exercises 5 times per week. Can be performed during sedentary activities (watching television, sitting at a desk) making them highly practical for regular compliance.
As part of a broader foot programme:
Pair with arch strengthening exercises (short foot, calf raises with arch engagement) and toe mobility exercises (toe spreading, toe extension stretch) from the arch strengthening exercises and yoga toes exercises articles on this site for a comprehensive foot strengthening programme.
Complete daily foot programme (15 minutes):
- Short foot exercise: 3 x 10 per foot
- Toe spreading: 3 x 10
- Towel scrunches: 3 x 20 per foot
- Resistance band toe curl: 3 x 15 per foot
- Standing calf raise with arch engagement: 3 x 15
- Single-leg balance: 3 x 30 seconds per foot
Frequently Asked Questions
Are toe curl exercises the same as the short foot exercise?
No. The short foot exercise involves doming the arch without curling the toes. Toe curl exercises specifically involve flexing the toes. Both develop the foot intrinsic muscles but through different activation patterns. The short foot exercise primarily targets the muscles that maintain the longitudinal arch. Toe curl exercises primarily target the toe flexors. Both are important components of a complete foot strengthening programme.
How many repetitions of toe curls should I do?
For towel scrunches, 15 to 20 repetitions per set is appropriate. For resistance band exercises, 12 to 15 repetitions per set at a load that produces mild fatigue by the final reps. For the static toe press, 10 repetitions of 5 to 10 second holds. Begin at the lower end of these ranges and build progressively.
Can I do toe curl exercises in shoes?
Some toe curl exercises can be performed in shoes (the resistance band version with the band reaching into the shoe) but most are significantly more effective barefoot. The sensory feedback from the floor and the freedom of movement without shoe constraints both contribute to the quality of the exercise. Perform toe curl exercises barefoot wherever possible.
Do toe curls help with toe cramps?
Toe curls can contribute to reducing chronic toe cramping by developing the toe flexors in a controlled, progressive manner. Acute toe cramps (the sudden seizing of the toe muscles) are typically caused by dehydration, electrolyte imbalances, or muscle fatigue rather than weakness, and are managed differently from chronic weakness. If toe cramps are frequent, ensure adequate hydration and consider a physiotherapy assessment to rule out neural or vascular causes.