Hammer toes can be a bit of a pain—literally! They’re a common foot issue that might make walking uncomfortable or wearing certain shoes tricky. But the good news? There are things you can do to help prevent them from getting worse, and even exercises that can ease some of the discomfort. Let’s take a look at what hammer toes are, why they happen, and how you can keep your toes happy and healthy.

What Exactly Are Hammer Toes?

Hammer toe sounds intense, but it’s really just a way to describe what happens when one or more of the smaller toes (usually the second, third, or fourth) starts bending at the middle joint, creating a “hammer” shape. This little bend might start off flexible, but over time, it can stiffen up, making it harder to straighten the toe on its own. If it becomes too rigid, it can start causing pain, especially when walking or wearing shoes.

Why Do Hammer Toes Happen?

Hammer toes can happen for a few different reasons:

1. Shoes That Squeeze: Tight, narrow, or high-heeled shoes often push your toes into cramped positions, forcing them to bend and stay that way. If your toes are always being scrunched, they may start to get used to that position.

2. Muscle Tightness and Imbalance: Sometimes, the muscles and tendons around your toes don’t quite work in harmony. This imbalance can cause the toes to bend over time, leading to shortening of the muscles and tendons.

3. Family Traits: Genetics can play a role here—if hammer toes run in your family, you might be more prone to developing them too.  But that doesn’t mean you’re destined to get them. 

4. Past Injuries: An old injury, like stubbing or breaking a toe, could set the stage for a hammer toe to develop later on.

5. Certain Health Conditions: People with conditions like diabetes, rheumatoid arthritis, or other neuromuscular issues may be at a higher risk for hammer toes.  These conditions can contribute to muscle imbalances.  

Simple Exercises to Help with Hammer Toes

Whether you’re trying to prevent hammer toes or relieve some discomfort, there are easy exercises you can add to your daily routine. These exercises help stretch, strengthen, and keep your toes as flexible as possible.

1. Toe Press:  Sitting or standing, press the bottom of your toes straight down into the floor.  If you can’t do this without curling your toes, you may need to help them stay straight using your hands. This exercise helps improve the movement in your toes and strengthens the muscles that keep them flexible.

2. Reverse Towel Scrunches:  You may have heard of the exercise where you try to scrunch up a towel with your toes, but this actually encourages the issue that you’re trying to fix.  Instead, set your foot on a towel that you’ve already scrunched up, then use your toes to straighten out the towel.  This will help to build up the muscles that you need to extend your toes out, giving you greater stability and balance.  

3. Marble Pick-Ups:  Scatter a few marbles on the floor, then use your toes to pick them up and drop them into a small bowl.  Focus on opening and spreading out your toes when you release the marble.  This exercise is great for coordination and gives your toes a little workout, helping them stay strong and flexible.

4. Foot twist:  Sitting or standing, plant your great toe into the floor.  While pressing it down, twist your foot around a little and place your other toes on the floor, spreading your toes as wide apart as you can. Hold for a few seconds, then relax. Repeat a few times.  Toe spreads improve toe alignment and help keep the muscles that stabilize your feet strong.

5. Toe Stretches:  In sitting or standing, place one foot slightly behind you.  Plant your big toe into the floor and fan out your other toes to splay them out as wide as you can.  Now raise your heel up and down while keeping your toes pressing down into the floor.  Then reverse the stretch by starting out on the tips of your toes and rocking your foot forward to stretch the top of your forefoot. 

Another way to stretch your toes is to interlace your fingers between your toes and move them around in different directions with your hand, loosening the joints in all planes. 

Stretching your toes helps to keep them from stiffening up, which can relieve pain and reduce tension, and allows them to bend with your foot when you walk. 

6. Calf and Achilles Stretches:  Stand facing a wall with one leg behind you, heel down, and bend your front knee slightly. Hold for 20-30 seconds, then switch sides.  Stretching your calves and Achilles tendon helps keep tension off the toes, which can reduce the risk of hammer toes.

A Few More Tips for Happy Toes

- Choose Comfortable Shoes that Fit Properly: Go for shoes with a roomy toe box (the front part of the shoe).  There should be enough space for your toes to spread out and lay flat inside the shoe. Shoes that don’t crowd your toes are a big step in preventing hammer toes from getting worse.

- Stay Flexible: Because the feet are our foundation, we need them to be flexible in order to effectively react and stabilize us on a variety of surfaces.  Even a few minutes of toe exercises and stretches each day can help keep your toes in better shape over time.

- Check in with a Specialist: If your hammer toes are causing pain, a physical therapist or podiatrist can offer personalized advice, exercises, and possibly other treatments to help.

The Bottom Line

Hammer toes can be uncomfortable, but with a few simple stretches, some muscle-strengthening exercises, and the right footwear, you can make a big difference in how they feel. Try adding a few of these exercises to your daily routine, and don’t hesitate to reach out for extra support if you need it—your toes will thank you!

Want to know More?

Check out Gait Happens for articles on many common foot conditions.