8 Hammertoe Exercises You Should Do

Many things can cause hammertoe, this includes shoes you wear, foot structure, trauma, and diseases. Luckily there are some exercises you can do to help strengthen the surrounding area and reduce the pressure of hammertoe and also the pain and pressure you may feel.

While severe hammertoe can only be fixed through surgery, changing shoes or doing regular hammertoe exercises in this article can help. So, keep reading to learn more.

 

What Is Hammer Toe

Hammertoe is a toe deformity caused by a muscular imbalance in the muscles, tendons, and ligaments. These muscles usually keep the toe straight and in place. However, when these muscles, ligaments, or tendons get damaged, it can cause an abnormal bend in the middle of the second, third, and fourth toes.

In some cases, changing shoes and adding a supportive innersole can help relieve symptoms. However, for more severe hammertoe, surgery will be needed.

 

What Is The Main Cause Of Hammer Toes?

The main cause of hammer toes is imbalances of the tendons, ligaments, and muscles that keep the toes straight. However, trauma, foot structure, and diseases are other common causes of hammertoe.

Luckily, there are a few things you can do to reduce the pain and pressure caused by hammertoe. These include:

1. Wear the right size shoe. That means avoiding shoes that are too tight, narrow, or small.
2. Avoid wearing high heels
3. Wear shoes that have a soft innersole or replace your inner soles with a supportive model.
4. Protect the toe joints by using toe spacers
5. Do regular exercises to strengthen the toes and surrounding muscles.

 

8 Best Hammer Toe Exercises

While some cases of hammertoe can’t be fixed without surgery, regular exercises can help prevent the discomfort you may experience from it.

Below are our top 10 hammer toe exercises you should do:

 

1. Toe Lift Stretch

The toe lift stretch can either be performed one foot at a time or with both together.

To do this exercise:

1. Start by sitting and placing your feet flat on the floor.
2. Lift your toes and focus on having them all at the same height.
3. Hold for 2-5 seconds.
4. Lower your toes and repeat 10-15 times on each foot.

 

2. Toe Lift And Spread

Like the toe lift stretch, you can do the toe lift and spread with both feet together or separately. If you want more resistance, try placing a rubber band around your toes.

To do this exercise:

1. Start by sitting on the floor with your feet flat.
2. Lift your toes, so they are all the same height.
3. Once lifted, try to spread your toes as far apart as you can.
4. Hold this position for 3-5 seconds.
5. Relax the toes and then lower them down.
6. Repeat 5 to 10 times for each foot.

 

3. Toe Flex

1. Stand next to a wall
2. Move your feet so they are shoulder-width apart.
3. Place your hands on the wall.
4. Flex your toes against the wall and hold for 5 seconds.
5. Place your foot flat on the ground and repeat 10 times on each foot.

 

4. Lateral Toe Stretch

The lateral toe stretch stretches your toes from side to side rather than up and down like the toe flex exercise. Like other exercises on this list, you can stretch each foot individually or together.

To do this exercise:

1. Sit on the floor with your feet flat on the ground.
2. Point your toes upwards.
3. Move your toes towards the right without moving your foot.
4. Hold the position for 3 to 5 seconds.
5. Relax your toes for 3 seconds
6. Move your toes to the left without moving your foot.
7. Hold for 3 to 5 seconds.
8. Repeat the stretch with your toes pointing down instead of the side.
9. Hold for 3 to 5 seconds.
10. Repeat left, right, and downwards positions 10 times.

 

5. Standing Toe Stretch

1. Start by standing with your back against a wall.
2. Cross your right leg over your left leg with both ankles close together.
3. Push the toes of your right foot against the floor, so your toenails are touching the floor.
4. Hold this position for 5 seconds
5. Relax your toes and repeat 10 times on each foot.

 

6. Toe Lift And Press

The toe lift and press hammertoe exercise helps strengthen the movements and control of your toes.

To do this exercise:

1. Sit on the floor with your feet flat
2. Lift your toes on one foot and aim to get them all at the same height.
3. Press your big toe down 10 times, while keeping your other toes up.
4. Point your big toe up, and now push down your little toe 10 times while keeping all other toes pointing up.
5. Return to the position where all toes are pointing upwards.
6. Alternative pressing down your big toe and little toe 10 times.
7. Repeat the entire process 10 times and repeat on the other foot.

 

7. Sand Walking

While much either than the other exercises on this list, walking or running barefoot on the sand can be just as beneficial. Aim for 5 minutes, to begin with, and increase this to 10-15 minutes. Walking in the sand is a great way to strengthen the ankles, toes, and surrounding muscles.

 

8. Toe Curl

One of the best exercises for strengthening your toes, the toe curl is also referred to as the towel scrunch.

To do this exercise:

1. Sit on the floor with your feet on the ground
2. Place a towel on the floor in front of your feet.
3. Grab the towel with the toes of your left foot.
4. Pull the towel towards you
5. Hold the towel for 5 seconds
6. Relax your left foot and repeat with your right foot.
7. Repeat 10 times on each foot.

While these are the most common exercises to help strengthen your toes and relieve symptoms of hammertoe if you find these exercises don’t help, speak to a qualified doctor or physiotherapist. They can help diagnose whether surgery may be needed.