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Medically Reviewed | Dr. Tom Biernacki, DPM | Board-Certified Podiatric Surgeon | Balance Foot & Ankle, Michigan
Quick Answer: Do towel scrunches help flat feet?
How Towel Scrunches Work and What They Target
Towel scrunches are an intrinsic foot muscle exercise performed by placing a small towel flat on the floor and using the toes to scrunch or gather the towel toward the heel. The exercise targets the flexor digitorum brevis, lumbricals, plantar interossei, and flexor hallucis brevis—the small intrinsic muscles of the foot that form the base of dynamic arch support.
The arch of the foot is maintained by two systems: passive (plantar fascia, ligaments, and bony architecture) and active (intrinsic and extrinsic muscles). Flat feet that are flexible—meaning the arch appears when non-weight-bearing but collapses under load—often have a significant muscular insufficiency component. Strengthening the intrinsic muscles can meaningfully improve dynamic arch control in flexible flatfoot.
Towel scrunches produce measurable intrinsic muscle activation and have been shown in electromyographic studies to recruit the flexor digitorum brevis and plantar intrinsics effectively. They’re commonly prescribed in physical therapy, podiatry, and sports medicine as a first-line strengthening exercise for flat foot rehabilitation.
What Towel Scrunches Can and Cannot Do
Benefits of consistent towel scrunching practice: improved intrinsic muscle endurance and strength; reduced dynamic arch collapse during walking and running; decreased plantar fascia strain (stronger intrinsics share arch-support load); and improved neuromuscular control of the foot during push-off. Athletes who complete 6–8 weeks of structured intrinsic training show measurable reductions in navicular drop (a key measure of dynamic arch collapse).
Limitations: towel scrunches primarily strengthen the toe flexors and plantar intrinsics, but have minimal effect on the tibialis posterior (the primary arch-supporting extrinsic muscle from above the ankle) or the gastrocnemius-soleus complex (tight calves dramatically worsen flatfoot). Severe structural flatfoot (rigid flatfoot with subtalar joint arthrosis) does not respond to exercise because there is no flexible component to strengthen.
Other exercises that complement towel scrunches: short-foot exercise (doming the arch without curling the toes—more functional for walking mechanics); single-leg heel raises (targets tibialis posterior and gastrocnemius eccentrically); toe spreading; and heel-to-toe walking on the outer foot border.
A Podiatrist’s Protocol for Flat Foot Exercise
Dr. Tom’s flat foot strengthening protocol: towel scrunches 3 sets × 30 seconds both feet, twice daily for 8 weeks. Progress to single-leg short-foot exercise on a foam surface once towel scrunches become easy. Add 3 sets × 15 single-leg heel raises with the knee slightly bent (targets tibialis posterior specifically). Calf stretching for 3 × 30 seconds daily (tight Achilles dramatically worsens flatfoot collapse).
Important caveat: exercise alone is insufficient for most adult flatfoot cases. Custom orthotics control alignment mechanically while the muscles strengthen—the two work synergistically. Trying to use exercise to replace mechanical support is like trying to use ab exercises to replace a back brace—eventually useful, but inadequate short-term.
Children with flexible flatfoot (ages 4–10) benefit most from intrinsic strengthening exercises, as the foot is still developing and the muscular system is highly adaptable. Adults with chronic flatfoot from posterior tibial tendon insufficiency need aggressive orthotic support and possibly tendon-specific strengthening under podiatric supervision.
Dr. Tom's Product Recommendations
PowerStep Pinnacle Insoles
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Mechanical arch support that partners with towel scrunch exercises—controls alignment while you build intrinsic strength. Both working together delivers better results than either alone.
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CURREX RunPro Insoles
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Dynamic sport insoles for runners with flatfoot who want to run while rehabilitating. Profile-matched arch support reduces overpronation while towel scrunching exercises build the underlying muscle foundation.
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CURREX
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Disclosure: We earn a commission at no extra cost to you.
✅ Pros / Benefits
- Towel scrunches are free, require no equipment, and can be done anywhere
- 8-week programs produce measurable arch improvement in flexible flatfoot
❌ Cons / Risks
- Exercise alone rarely corrects adult flatfoot—mechanical support is needed simultaneously
Dr. Tom Biernacki’s Recommendation
I prescribe towel scrunches to virtually every patient with flexible flatfoot, but I always explain what they can and can’t do. They strengthen the intrinsic muscles that dynamically support the arch—that’s genuinely useful and has good evidence behind it. But they don’t replace mechanical support, they don’t fix structural problems, and they don’t work for rigid flatfoot. Think of them as the foundation of your rehab, not the complete solution.
— Dr. Tom Biernacki, DPM | Board-Certified Podiatric Surgeon | Balance Foot & Ankle
Frequently Asked Questions
How long should I do towel scrunches each day?
3 sets × 30 seconds per foot, twice daily, for at least 8 weeks before judging results. Consistency matters more than intensity for intrinsic muscle endurance training.
Can children do towel scrunches for flat feet?
Yes—children 4–10 with flexible flatfoot respond very well to intrinsic strengthening. The foot is still developing at this age and muscular adaptation is more robust than in adults.
Do towel scrunches work for plantar fasciitis too?
They help—stronger intrinsics reduce plantar fascia loading. But towel scrunches are typically combined with calf stretching and orthotics for plantar fasciitis, not used alone.
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📞 (810) 206-1402 Book Online →When Shoes Aren’t Enough — Dr. Tom’s Top 9 Orthotics
About 30% of patients I see for foot pain need MORE than a great shoe — they need a structured insole. Below: my complete 2026 orthotic ranking with pros, cons, and the specific patient I’d give each one to.
★ DR. TOM’S COMPLETE 2026 ORTHOTIC RANKING
9 Best Prefab Orthotics by Use Case
PowerStep, Currex, Spenco, Vionic, and PowerStep Pinnacle — every orthotic I’ve fitted to thousands of patients across both Michigan offices. Each card includes pros, cons, and the specific patient I’d give it to. Real Amazon ratings, review counts, and prices below.
Best All-Purpose Orthotic for Most Patients
Semi-rigid arch shell + dual-layer cushion + deep heel cup. The orthotic I’ve fitted to more patients than any other for 15 years. APMA-accepted. Trim-to-fit design works in athletic shoes, casual shoes, and most work boots.
✓ Pros
- Semi-rigid arch shell provides true biomechanical correction
- Deep heel cup centers the heel and reduces lateral instability
- Dual-layer cushion (top + bottom) lasts 9-12 months daily wear
- Available in 8 sizes for precise fit
- APMA-accepted and clinically validated
- Lower price than PowerStep Pinnacle for equivalent function
✗ Cons
- Too thick for most dress shoes (use ProTech Slim instead)
- Some break-in period required (3-7 days for arch tolerance)
- Not enough correction for severe pes planus or rigid pes cavus
Dr. Tom’s Recommendation: If a patient has run-of-the-mill plantar fasciitis, mild flat feet, or arch fatigue, this is the first orthotic I try. Better value than PowerStep Pinnacle for 90% of patients, which is why I swapped it into our clinic kits three years ago. Sub-$50 typically.
Maximum Motion Control · Flat Feet & Severe Over-Pronation
PowerStep’s most aggressive stability orthotic. Adds a 2°-7° medial heel post on top of the standard PowerStep platform — designed specifically for flat-footed patients and severe pronators who need real corrective force.
✓ Pros
- 2°-7° medial heel post adds aggressive pronation control
- Same trusted PowerStep arch shell, more correction
- Built specifically for flat-foot biomechanics
- Excellent for posterior tibial tendon dysfunction (PTTD)
- Removable top cover for cleaning
✗ Cons
- Too aggressive for neutral-arch patients
- Needs longer break-in (10-14 days) due to stronger correction
- Adds 2-3 mm of stack height — won’t fit slim dress shoes
Dr. Tom’s Recommendation: When a patient comes in with significant flat feet AND symptoms (heel pain, arch pain, knee pain), the Original PowerStep isn’t aggressive enough. The Maxx is what gets prescribed. About 25% of my flat-footed patients end up here.
Low-Profile · Fits Dress Shoes & Narrow Casuals
3 mm slim profile with podiatrist-designed tri-planar arch technology. Engineered specifically to fit inside dress shoes, oxfords, loafers, and women’s flats without crowding the toe box. Vionic was founded by an Australian podiatrist.
✓ Pros
- 3 mm slim profile (vs 7-10 mm for standard orthotics)
- Tri-planar arch technology adds support without bulk
- Built-in deep heel cup despite slim design
- Fits dress shoes WITHOUT having to remove the factory insole
- Trim-to-fit · APMA-accepted
✗ Cons
- Less arch support than full-volume orthotics
- Top cover wears faster than thicker alternatives
- Not enough correction for severe foot deformities
Dr. Tom’s Recommendation: My default when a patient says ‘I need orthotics but I have to wear dress shoes for work.’ Slim enough to fit in oxfords and pumps without the heel sliding out. The single highest-impact change you can make for office workers with foot pain.
Built-In Metatarsal Pad · Morton’s Neuroma · Ball-of-Foot Pain
Standard Pinnacle orthotic with a built-in metatarsal pad positioned proximal to the metatarsal heads — the exact location that offloads neuromas and metatarsalgia. No need for separate met pads or pad placement guesswork.
✓ Pros
- Built-in met pad eliminates DIY pad placement errors
- Specifically designed for Morton’s neuroma + metatarsalgia
- Same trusted PowerStep arch + heel cup platform
- Top cover protects sensitive forefoot skin
- Faster relief than orthotics + add-on met pads
✗ Cons
- Met pad position is fixed (can’t fine-tune individual placement)
- Some patients with very small or very large feet need custom
- Slightly thicker than the standard Pinnacle
Dr. Tom’s Recommendation: If a patient has Morton’s neuroma, sesamoiditis, or generalized ball-of-foot pain (metatarsalgia), this saves a clinic visit and a prescription. The built-in pad placement is anatomically correct for 80% of feet. Way better than DIY met pads.
Adaptive Dynamic Arch · Athletic & Daily Wear
Currex’s flagship adaptive arch technology — the orthotic flexes with your gait instead of fighting it. Different stiffness zones along the length give you targeted support at the heel, midfoot, and forefoot. Available in three arch heights (low/medium/high).
✓ Pros
- Dynamic flex zones adapt to natural gait cycle
- Three arch heights ensure precise fit
- Lighter than rigid orthotics (no ‘heavy foot’ feel)
- Excellent for runners and athletic walkers
- European podiatric design (German engineering)
✗ Cons
- More expensive than PowerStep Original ($55-65 typically)
- Less aggressive correction than Pinnacle Maxx for severe cases
- Three arch heights means you must self-select correctly
Dr. Tom’s Recommendation: I started recommending Currex three years ago for runners who said PowerStep felt ‘too rigid.’ The dynamic flex zones respect natural gait. Best for active patients who walk 8K+ steps daily and don’t need maximum motion control.
Running-Specific · Heel Strike + Forefoot Strike Compatible
Currex’s purpose-built running orthotic. The midfoot flex zone is positioned for runner’s gait mechanics, with a flared heel cushion for heel strikers and a forefoot rocker for midfoot/forefoot strikers. Tested on 1000+ runners during product development.
✓ Pros
- Designed by German biomechanics lab specifically for runners
- Dynamic arch flexes with running gait (not static like PowerStep)
- Three arch heights (low/medium/high)
- Reduces overuse injury risk in mid-distance runners
- Lightweight (no impact on cadence)
✗ Cons
- Premium price ($60-75)
- Not aggressive enough for severe over-pronators (use Pinnacle Maxx)
- Runner-specific design = less ideal for daily walking shoes
Dr. Tom’s Recommendation: If a patient runs 20+ miles per week and has plantar fasciitis or shin splints, this is the orthotic I prescribe. The dynamic flex zones respect running biomechanics in a way that no rigid PowerStep can match. Pricier but worth it for serious runners.
Cavus Foot & High-Arch Patients
Polyurethane base with a deeper heel cup and higher arch profile than PowerStep — built for cavus (high-arched) feet that need maximum cushion and support. The 5-zone cushioning system addresses the unique pressure points of high-arch feet.
✓ Pros
- Deeper heel cup centers the heel for cavus foot stability
- Higher arch profile fills the void under high arches
- 5-zone cushioning addresses cavus foot pressure points
- Polyurethane base lasts 12+ months
- Available in Wide width
✗ Cons
- Too tall/aggressive for normal or low arches
- Won’t fit slim dress shoes
- Pricier than PowerStep Original
- Some patients find the arch height uncomfortable initially
Dr. Tom’s Recommendation: Cavus foot patients are often misdiagnosed and given low-arch orthotics — that makes everything worse. Spenco’s Total Support has the arch profile that high-arch feet actually need. About 15% of my patients have cavus feet; this is what they wear.
Cushion Layer · Standing All Day · Gel Pressure Relief
NOT a true biomechanical orthotic — this is a cushion insole. But for patients who want gel pressure relief instead of arch correction (or to add ON TOP of factory insoles in work boots), this is the best gel option on Amazon.
✓ Pros
- Genuine gel cushioning (not foam pretending to be gel)
- Targeted gel waves under heel and ball of foot
- Trim-to-fit · works in most shoe types
- Sub-$15 price (most affordable option in this list)
- Massaging texture is genuinely soothing
✗ Cons
- ZERO arch support — this is cushion only
- Won’t fix plantar fasciitis or flat-foot issues
- Compresses faster than PowerStep (4-6 months)
- Top cover wears through in high-mileage applications
Dr. Tom’s Recommendation: I recommend these to patients who tell me ‘I just want my feet to stop hurting at the end of my shift’ and who don’t have a biomechanical issue. Construction workers, factory workers, retail. Pure cushion does the job for them.
Tight-Fitting Shoes · Cycling Shoes · Hockey Skates
PowerStep Pinnacle’s slim version of their famous Green insole. The trademark stabilizer cap is preserved but the overall thickness is reduced — works in cycling shoes, hockey skates, ski boots, and other tight-fitting footwear that the standard PowerStep Pinnacle can’t fit into.
✓ Pros
- Stabilizer cap centers the heel (PowerStep Pinnacle’s signature feature)
- Slim profile fits tight athletic footwear
- Lasts 12+ months daily wear
- Excellent for cycling shoes specifically
- Built-in odor-control treatment
✗ Cons
- Premium price ($45-55)
- Less cushion than PowerStep equivalents
- Not as aggressive correction as Pinnacle Maxx for flat feet
- The signature ‘heel cup feel’ takes 1-2 weeks to adapt to
Dr. Tom’s Recommendation: If you’re a cyclist with foot numbness, hot spots, or knee pain — this is the orthotic. The stabilizer cap solves cycling-specific biomechanical issues that no other orthotic addresses. Worth the premium for athletes.
None of these solving your foot pain?
Some patients (about 30%) need custom-molded prescription orthotics. We make 3D-scanned custom orthotics in our Howell and Bloomfield Hills offices — specifically built for your foot mechanics.
Schedule a Custom Orthotic Fitting →FSA/HSA eligible · Most insurance accepted · (810) 206-1402
Dr. Tom Biernacki, DPM is a double board-certified podiatrist and foot & ankle surgeon at Balance Foot & Ankle Specialists in Southeast Michigan. With over a decade of clinical experience, he specializes in heel pain, bunions, diabetic foot care, sports injuries, and minimally invasive surgery. Dr. Biernacki is a member of the APMA and ACFAS, and his patient education content on MichiganFootDoctors.com and YouTube has reached over one million views.
Frequently Asked Questions
Do flat feet need to be treated?
What is the best insole for flat feet?
- Plantar Fasciitis: Diagnosis and Conservative Management (PubMed)
- Plantar Fasciitis (APMA)
- Diagnosis and Treatment of Plantar Fasciitis (PubMed / AAFP)
- Heel Pain (APMA)
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