For years, people have been told to strengthen their feet by gripping their toes—but is this really the best way to improve foot function?

The short answer: No.

Toe gripping is not a functional movement, and strengthening this habit can actually make foot mechanics worse. In this blog, we’ll break down:

• Why people are told to do toe gripping exercises

• The real impact of toe gripping on foot function

• What true intrinsic foot strength looks like

• The best exercises to build foot strength (without gripping!)

Why Are People Told to Grip Their Toes?

Many foot strengthening programs recommend exercises like:

Towel scrunching – Using your toes to bunch up a towel on the floor

Picking up marbles or pencils with your toes – Using toe flexors to grasp and lift objects

Toe curling drills – Repeatedly flexing the toes to “strengthen” the arch

These exercises are intended to train the intrinsic foot muscles, but they actually reinforce dysfunctional movement patterns that don’t translate to better foot mechanics in daily life.

Here’s the problem:

1. Towel Scrunching & Toe Curling Don’t Strengthen the Right Muscles

• These exercises primarily activate the long toe flexors (flexor digitorum longus & flexor hallucis longus), rather than the small, stabilising intrinsic foot muscles.

• This leads to tight, overactive toe flexors, reinforcing tension rather than balanced strength.

2. They Mimic a Dysfunctional Compensation Pattern

• Many people already grip their toes subconsciously due to weak foot stability, flat feet, or balance issues.

• Strengthening this habit only reinforces poor mechanics rather than correcting them.

3. They Reduce Mobility & Adaptability

• A functional foot should be dynamic, adjusting to different surfaces and movements.

• Exercises like towel scrunching and toe curling lock the foot into a rigid position, limiting its ability to absorb shock and respond efficiently.

When Do We Actually Grip Our Toes in Daily Life?

Almost never! The only times toe gripping might naturally occur include:

• Trying to hold onto a slippery surface

• Keeping flip-flops on your feet (which is why Flips Flops aren’t recommended to be worn for extended periods of time)

• Unconscious stress tension (like clenching your fists)

None of these are functional movement patterns we want to train.

How Toe Gripping Disrupts Natural Foot Function

Instead of creating a strong, stable foot, excessive toe gripping leads to:

• Overactive long toe flexors – Leading to tight calves, plantar fasciitis, or Achilles issues

• Weak intrinsic foot muscles – Because the foot relies on compensatory muscles instead of true arch activation

• Reduced shock absorption – Making walking and running less efficient

• Toe deformities over time – Such as hammer toes or claw toes from prolonged gripping

What True Foot Strength Looks Like

A strong, functional foot should be:

Stable but adaptable – Able to support the body without excessive tension

Evenly engaged – Using the foot tripod (heel, big toe joint, little toe joint) instead of relying on the toes

Balanced in mobility & control – Moving dynamically without excessive gripping

The Best Foot Strengthening Exercises (No Toe Gripping Required!)

Instead of outdated towel scrunching or pencil-picking exercises, focus on strengthening the foot the way it was designed to function:

1. Short Foot Exercise

• Activates the intrinsic foot muscles without curling or gripping the toes

• Strengthens the medial arch naturally

How to do it:

• Stand barefoot and place your foot flat on the ground.

• Without curling your toes, gently pull the ball of the foot toward your heel.

• Hold for a few seconds, then release.

2. Big Toe Lift

• Improves big toe strength and independence

• Enhances balance and push-off power

How to do it:

• Keep your foot flat and lift only your big toe while keeping the others down.

• Then, press the big toe down and lift the four smaller toes.

• Repeat slowly and with control.

3. Foot Tripod Balance Drills

• Trains true foot stability without relying on toe gripping

• Strengthens the connection between the foot and glutes

How to do it:

• Stand on one foot, maintaining contact with your heel, big toe joint, and little toe joint.

• Avoid gripping the toes—spread them naturally for stability.

• Hold for 30 seconds, then switch sides.

Final Thoughts: Ditch the Toe Gripping for Real Strength

Towel scrunching, picking up objects with your toes, and toe curling drills do not train the foot to function properly in movement. These exercises may feel like they’re “activating” the feet, but they mostly reinforce tight, overworked toe flexors rather than balanced foot strength.

Instead of outdated foot exercises, focus on:

• Engaging the whole foot tripod (heel, big toe joint, little toe joint)

• Strengthening the arch dynamically, not through rigid gripping

• Improving foot stability without excessive tension

Next Steps:

• Want a step-by-step guide to restoring strong, functional feet?

• Struggling with foot pain, arch collapse, or balance issues?

 withNIKKi Learn more here about your foot function and their importance.

Let’s get your feet working the way they should—without unnecessary tension.