At-Home Foot Flexibility Exercises (for Hammertoe)

Nearly one in five Americans suffer from foot problems, and hammertoe is among the most common.¹ If you’re one of the many people who experiences discomfort or pain in your feet or toes, don’t worry – there are exercises you can do at home to help improve flexibility and alleviate symptoms. Always consult with your physician before introducing new exercises to treat your hammertoe.

What is hammertoe?

Hammertoe is a condition that can cause toes to be in a permanently bent position. This can make it difficult to move them and may cause pain.²

Most people who have been diagnosed with hammertoe know how frustrating the condition can be, but regularly performing hammertoe exercises described below can help to keep the toes flexible and maintain their functionality.³

Toe stretches for hammertoe

Hammertoe stretching is a great way to counteract the drawing up or contracting of the affected toe(s), and it may help delay any further development of the condition.³ Here are some of the most effective toe stretches for hammertoe:^{4 5}

• Toe Crunch - After getting seated in a comfortable chair, place a towel under the top half of your foot. Keeping your heel solidly on the ground, use your toes to crunch up the towel, until you've crunched your way to the end of it. Repeat the exercise 10-12 times.

• Toe Taps - When seated comfortably, point your big toe toward the floor while trying to point the other toes upward. Hold this position for a second before tapping them back down on the floor. Do this 10-12 times, and then hold your big toe upward while keeping the others on the floor.

• Towel Stretching – Wrap a towel (2) around your toes and gently pull them toward you, then hold the position for about 30 seconds.

• Finger split – Use your fingers to create gaps between the toes for this exercise. After being comfortably seated, raise the affected foot and place it on the opposite thigh. Now slide your fingers in between each of the toes and pinch your fingers so the toes get squeezed together.

• Rolls - Stand barefoot on a flat surface and try to raise the toes while keeping your heels flat on the ground. Then bring down one toe at a time until all are resting flat on the floor. Repeat this exercise 10 times daily.

Treatments for hammer toe

In addition to your regimen of at-home hammertoe stretching exercises, your physician may recommend taking anti-inflammatory medications to ease the pain and swelling. ⁶ If the pain becomes severe, injections of cortisone administered by your doctor can sometimes bring relief. Physical therapy can also be effective, but many times the recommended exercises will include some of those described above.

Orthotics can also be used in your footwear to provide support and relieve any discomfort you feel. In some cases, inserting toe splints and pads can be very effective, since they discourage discomfort, and help to realign the toes properly. ⁶ If surgery becomes necessary, there are innovative surgical options that take a minimally invasive surgical approach for the condition.

References 

1. https://www.jointinstitutefl.com/2020/04/24/types-of-foot-deformities-2/

2. https://orthoinfo.aaos.org/en/diseases--conditions/hammer-toe

3. https://www.mayoclinic.org/diseases-conditions/hammertoe-and-mallet-toe/diagnosis-treatment/drc-20350845

4. https://www.livestrong.com/article/17789-hammer-toe-exercises/

5. https://www.vivehealth.com/blogs/resources/hammer-toe-exercises

6. https://www.nemetpodiatry.com/blog/2019/2/11/5-treatments-for-painful-hammertoes